One Rep Max for 30 lbs × 10 reps

One Rep Max Calculator

What is the one rep max for 30 lbs × 10 reps?

Answer

Lifting 30 lbs for 10 reps gives an estimated one rep max of

40 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

30 × (1 + 10 ÷ 30) = 40 lbs

comparison of methods: six other published formulas give 37.5–40.6 lbs

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	38 lbs
90%	36 lbs
85%	34 lbs
80%	32 lbs
75%	30 lbs — this set
70%	28 lbs
65%	26 lbs
60%	24 lbs

Related Calculations

40 lbs to kg - 40 pounds ≈ 18.14 kg

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 30 lbs

Reps	One Rep Max	% of 1RM
2 reps	32 lbs	93.8%
3 reps	33 lbs	90.9%
4 reps	34 lbs	88.2%
5 reps	35 lbs	85.7%
6 reps	36 lbs	83.3%
7 reps	37 lbs	81.1%
8 reps	38 lbs	78.9%
9 reps	39 lbs	76.9%
10 reps	40 lbs	75%
11 reps	41 lbs	73.2%
12 reps	42 lbs	71.4%

FAQ

What is the one rep max for 30 lbs × 10 reps?

Lifting 30 lbs for 10 reps gives an estimated one rep max of 40 lbs

How much of my max is 30 lbs for 10 reps?

30 lbs for 10 reps works out at 75% of an estimated one rep max of 40 lbs.

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

90% of 40 lbs is 36 lbs and 70% is 28 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also