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    One Rep Max for 30 lbs × 3 reps

    One Rep Max Calculator
    One Rep Max for
    lifted for
    reps

    What is the one rep max for 30 lbs × 3 reps?

    Answer

    Lifting 30 lbs for 3 reps gives an estimated one rep max of
    33 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 + 3 ÷ 30) = 33 lbs

    comparison of methods: six other published formulas give 31.8–34.2 lbs

    Training Weights as a % of 1RM
    % of 1RMWorking Weight
    95%31.4 lbs
    90.9%30 lbs — this set
    90%29.7 lbs
    85%28.1 lbs
    80%26.4 lbs
    75%24.8 lbs
    70%23.1 lbs
    65%21.5 lbs
    60%19.8 lbs

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    What is my 1 rep max for 30 lbs × 3 reps? 30 lbs for 3 reps gives an estimated one rep max of 33 lbs. That set is 90.9% of your maximum — see the full rep table.
    https://calculat.io/en/weight/one-rep-max/30--lb--3-reps/generated.jpgCopy

    One Rep Max Table for 30 lbs

    RepsOne Rep Max% of 1RM
    2 reps32 lbs93.8%
    3 reps33 lbs90.9%
    4 reps34 lbs88.2%
    5 reps35 lbs85.7%
    6 reps36 lbs83.3%
    7 reps37 lbs81.1%
    8 reps38 lbs78.9%
    9 reps39 lbs76.9%
    10 reps40 lbs75%
    11 reps41 lbs73.2%
    12 reps42 lbs71.4%

    FAQ

    What is the one rep max for 30 lbs × 3 reps?

    Lifting 30 lbs for 3 reps gives an estimated one rep max of 33 lbs

    How much of my max is 30 lbs for 3 reps?

    30 lbs for 3 reps works out at 90.9% of an estimated one rep max of 33 lbs.

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

    90% of 33 lbs is 29.7 lbs and 70% is 23.1 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

    See Also