One Rep Max for 30 kg × 12 reps
One Rep Max Calculator
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
A set of 12 reps at 30 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:
30 × (1 + 12 ÷ 30)
=30 × 1.4
=42 kg
Training Weights as a % of 1RM
Percentages of your estimated max of 42 kg, the way most strength programmes prescribe load:
| % of 1RM | Working Weight |
|---|---|
| 95% | 39.9 kg |
| 90% | 37.8 kg |
| 85% | 35.7 kg |
| 80% | 33.6 kg |
| 75% | 31.5 kg |
| 70% | 29.4 kg |
| 65% | 27.3 kg |
| 60% | 25.2 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 30 kg × 12 reps:
| Formula | Estimated 1RM |
|---|---|
| Epley | 42 kg |
| Brzycki | 43.2 kg |
| Lombardi | 38.5 kg |
| O'Conner | 39 kg |
| Wathan | 42.6 kg |
| Lander | 43.3 kg |
| Mayhew | 40.6 kg |
Related Calculations
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
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One Rep Max Table for 30 kg
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 30 kg × 12 reps? (The answer is: 42 kg). Enter the weight you lifted (e.g. 30), pick pounds or kilograms, and enter how many reps you managed (e.g. 12).