One Rep Max for 250 lbs × 12 reps

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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

Epley formula · an estimate from a set taken close to failure; accuracy depends on the exercise and the person and drops as reps grow

At 12 reps the formulas drift apart — the others give 320.5–361 lbs: treat 350 lbs as a rough guide.

250 × (1 + 12 ÷ 30) = 350 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%332.5 lbs
90%315 lbs
85%297.5 lbs
80%280 lbs
75%262.5 lbs
71.4%250 lbs — this set
70%245 lbs
65%227.5 lbs
60%210 lbs

Related Calculations

See Also

One Rep Max Table for 250 lbs

RepsOne Rep Max% of 1RM
2 reps266.7 lbs93.7%
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