One Rep Max for 30 lbs × 7 reps

One Rep Max Calculator

What is the one rep max for 30 lbs × 7 reps?

Answer

Lifting 30 lbs for 7 reps gives an estimated one rep max of

37 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 + 7 ÷ 30) = 37 lbs

comparison of methods: six other published formulas give 35.3–37.4 lbs

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	35.2 lbs
90%	33.3 lbs
85%	31.5 lbs
81.1%	30 lbs — this set
80%	29.6 lbs
75%	27.8 lbs
70%	25.9 lbs
65%	24.1 lbs
60%	22.2 lbs

Related Calculations

37 lbs to kg - 37 pounds ≈ 16.78 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 × 7 reps?

Lifting 30 lbs for 7 reps gives an estimated one rep max of 37 lbs

How much of my max is 30 lbs for 7 reps?

30 lbs for 7 reps works out at 81.1% of an estimated one rep max of 37 lbs.

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

90% of 37 lbs is 33.3 lbs and 70% is 25.9 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also