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    One Rep Max for 30 kg × 12 reps

    One Rep Max Calculator
    One Rep Max for
    lifted for
    reps

    What is the one rep max for 30 kg × 12 reps?

    Answer

    Lifting 30 kg for 12 reps gives an estimated one rep max of
    42 kg

    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 38.5–43.3 kg: treat 42 kg as a rough guide.

    30 × (1 + 12 ÷ 30) = 42 kg

    Training Weights as a % of 1RM
    % of 1RMWorking Weight
    95%39.9 kg
    90%37.8 kg
    85%35.7 kg
    80%33.6 kg
    75%31.5 kg
    71.4%30 kg — this set
    70%29.4 kg
    65%27.3 kg
    60%25.2 kg

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    What is my 1 rep max for 30 kg × 12 reps? 30 kg for 12 reps gives an estimated one rep max of 42 kg. That set is 71.4% of your maximum — see the full rep table.
    https://calculat.io/en/weight/one-rep-max/30--kg--12-reps/generated.jpgCopy

    One Rep Max Table for 30 kg

    RepsOne Rep Max% of 1RM
    2 reps32 kg93.8%
    3 reps33 kg90.9%
    4 reps34 kg88.2%
    5 reps35 kg85.7%
    6 reps36 kg83.3%
    7 reps37 kg81.1%
    8 reps38 kg78.9%
    9 reps39 kg76.9%
    10 reps40 kg75%
    11 reps41 kg73.2%
    12 reps42 kg71.4%

    FAQ

    What is the one rep max for 30 kg × 12 reps?

    Lifting 30 kg for 12 reps gives an estimated one rep max of 42 kg

    How much of my max is 30 kg for 12 reps?

    30 kg for 12 reps works out at 71.4% of an estimated one rep max of 42 kg.

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

    90% of 42 kg is 37.8 kg and 70% is 29.4 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

    See Also