One Rep Max for 245 kg × 12 reps

One Rep Max Calculator

One Rep Max for

lifted for

reps

What is the one rep max for 245 kg × 12 reps?

Answer

Lifting 245 kg for 12 reps gives an estimated one rep max of
343 kg

A set of 12 reps at 245 kg is

71.4%

of your estimated one rep max

Note: this is an estimate, not a tested max. Rep-based formulas are closest at 2–6 reps and drift further apart as the set gets longer. Warm up and use a spotter before attempting a true single.

How to Calculate One Rep Max

Epley Formula: 1RM = weight × (1 + reps ÷ 30)

The Epley formula assumes that every extra repetition you can complete corresponds to roughly 3.33% more weight on the bar. Put your set into it:

245 × (1 + 12 ÷ 30)

=

245 × 1.4

=

343 kg

Training Weights as a % of 1RM

Percentages of your estimated max of 343 kg, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%325.9 kg
90%308.7 kg
85%291.6 kg
80%274.4 kg
75%257.3 kg
70%240.1 kg
65%223 kg
60%205.8 kg

Other One Rep Max Formulas

Published 1RM formulas disagree, and the gap widens with the rep count. This page answers with Epley; here is what the others give for 245 kg × 12 reps:

FormulaEstimated 1RM
Epley343 kg
Brzycki352.8 kg
Lombardi314.1 kg
O'Conner318.5 kg
Wathan347.9 kg
Lander353.8 kg
Mayhew331.7 kg

Related Calculations

See Also

One Rep Max Calculator

This calculator estimates your one-rep max (1RM) — the heaviest weight you could lift for a single repetition — from a set you have already completed. For example, it can help you find out what is the one rep max for 245 kg × 12 reps? (The answer is: 343 kg). Enter the weight you lifted (e.g. 245), pick pounds or kilograms, and enter how many reps you managed (e.g. 12).

One Rep Max Calculator

One Rep Max for

lifted for

reps

One Rep Max Table for 245 kg

RepsOne Rep Max% of 1RM
2 reps261.3 kg93.8%
3 reps269.5 kg90.9%
4 reps277.7 kg88.2%
5 reps285.8 kg85.7%
6 reps294 kg83.3%
7 reps302.2 kg81.1%
8 reps310.3 kg78.9%
9 reps318.5 kg76.9%
10 reps326.7 kg75%
11 reps334.8 kg73.2%
12 reps343 kg71.4%

FAQ

What is the one rep max for 245 kg × 12 reps?

Lifting 245 kg for 12 reps gives an estimated one rep max of 343 kg

How much of my max is 245 kg for 12 reps?

245 kg for 12 reps works out at 71.4% of an estimated one rep max of 343 kg.

What should I lift at 90% and 70% of that max?

90% of 343 kg is 308.7 kg and 70% is 240.1 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also