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

A set of 3 reps at 30 lbs is

90.9%

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 + 3 ÷ 30)

=

30 × 1.1

=

33 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 33 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%31.4 lbs
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

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 lbs × 3 reps:

FormulaEstimated 1RM
Epley33 lbs
Brzycki31.8 lbs
Lombardi33.5 lbs
O'Conner32.3 lbs
Wathan32.9 lbs
Lander32.2 lbs
Mayhew34.2 lbs

Related Calculations

See Also

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 lbs × 3 reps? (The answer is: 33 lbs). Enter the weight you lifted (e.g. 30), pick pounds or kilograms, and enter how many reps you managed (e.g. 3).
Recalculate with different values ↑

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