One Rep Max for 250 lbs × 12 reps

One Rep Max Calculator

One Rep Max for

lifted for

reps

What is the one rep max for 250 lbs × 12 reps?

Answer

Lifting 250 lbs for 12 reps gives an estimated one rep max of
350 lbs

A set of 12 reps at 250 lbs 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:

250 × (1 + 12 ÷ 30)

=

250 × 1.4

=

350 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 350 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%332.5 lbs
90%315 lbs
85%297.5 lbs
80%280 lbs
75%262.5 lbs
70%245 lbs
65%227.5 lbs
60%210 lbs

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 250 lbs × 12 reps:

FormulaEstimated 1RM
Epley350 lbs
Brzycki360 lbs
Lombardi320.5 lbs
O'Conner325 lbs
Wathan355 lbs
Lander361 lbs
Mayhew338.5 lbs

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 250 lbs × 12 reps? (The answer is: 350 lbs). Enter the weight you lifted (e.g. 250), 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 250 lbs

RepsOne Rep Max% of 1RM
2 reps266.7 lbs93.8%
3 reps275 lbs90.9%
4 reps283.3 lbs88.2%
5 reps291.7 lbs85.7%
6 reps300 lbs83.3%
7 reps308.3 lbs81.1%
8 reps316.7 lbs78.9%
9 reps325 lbs76.9%
10 reps333.3 lbs75%
11 reps341.7 lbs73.2%
12 reps350 lbs71.4%

FAQ

What is the one rep max for 250 lbs × 12 reps?

Lifting 250 lbs for 12 reps gives an estimated one rep max of 350 lbs

How much of my max is 250 lbs for 12 reps?

250 lbs for 12 reps works out at 71.4% of an estimated one rep max of 350 lbs.

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

90% of 350 lbs is 315 lbs and 70% is 245 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also