One Rep Max for 280 lbs × 12 reps

One Rep Max Calculator

What is the one rep max for 280 lbs × 12 reps?

Answer

Lifting 280 lbs for 12 reps gives an estimated one rep max of

392 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 359–404.4 lbs: treat 392 lbs as a rough guide.

280 × (1 + 12 ÷ 30) = 392 lbs

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	372.4 lbs
90%	352.8 lbs
85%	333.2 lbs
80%	313.6 lbs
75%	294 lbs
71.4%	280 lbs — this set
70%	274.4 lbs
65%	254.8 lbs
60%	235.2 lbs

See Also

BMI Meaning - Check what given BMI means
BMI Calculator (Imperial) - Body Mass Index Calculator (ft/in/lbs)
BMI Calculator (Metric) - Body Mass Index Calculator (kg/cm)
Ideal Weight Calculator (Imperial) - Find out the Ideal Weight for a given Height in feet/inches
Ideal Weight Calculator (Metric) - Find out the Ideal Weight for a given Height in centimeters

One Rep Max Table for 280 lbs

Reps	One Rep Max	% of 1RM
2 reps	298.7 lbs	93.7%
3 reps	308 lbs	90.9%
4 reps	317.3 lbs	88.2%
5 reps	326.7 lbs	85.7%
6 reps	336 lbs	83.3%
7 reps	345.3 lbs	81.1%
8 reps	354.7 lbs	78.9%
9 reps	364 lbs	76.9%
10 reps	373.3 lbs	75%
11 reps	382.7 lbs	73.2%
12 reps	392 lbs	71.4%

FAQ

What is the one rep max for 280 lbs × 12 reps?

Lifting 280 lbs for 12 reps gives an estimated one rep max of 392 lbs

How much of my max is 280 lbs for 12 reps?

280 lbs for 12 reps works out at 71.4% of an estimated one rep max of 392 lbs.

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

90% of 392 lbs is 352.8 lbs and 70% is 274.4 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also