One Rep Max for 300 lbs × 11 reps

One Rep Max Calculator

One Rep Max for

lifted for

reps

What is the one rep max for 300 lbs × 11 reps?

Answer

Lifting 300 lbs for 11 reps gives an estimated one rep max of
410 lbs

A set of 11 reps at 300 lbs is

73.2%

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:

300 × (1 + 11 ÷ 30)

=

300 × 1.3667

=

410 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 410 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%389.5 lbs
90%369 lbs
85%348.5 lbs
80%328 lbs
75%307.5 lbs
70%287 lbs
65%266.5 lbs
60%246 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 300 lbs × 11 reps:

FormulaEstimated 1RM
Epley410 lbs
Brzycki415.4 lbs
Lombardi381.3 lbs
O'Conner382.5 lbs
Wathan416 lbs
Lander417.2 lbs
Mayhew399.6 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 300 lbs × 11 reps? (The answer is: 410 lbs). Enter the weight you lifted (e.g. 300), pick pounds or kilograms, and enter how many reps you managed (e.g. 11).

One Rep Max Calculator

One Rep Max for

lifted for

reps

One Rep Max Table for 300 lbs

RepsOne Rep Max% of 1RM
2 reps320 lbs93.8%
3 reps330 lbs90.9%
4 reps340 lbs88.2%
5 reps350 lbs85.7%
6 reps360 lbs83.3%
7 reps370 lbs81.1%
8 reps380 lbs78.9%
9 reps390 lbs76.9%
10 reps400 lbs75%
11 reps410 lbs73.2%
12 reps420 lbs71.4%

FAQ

What is the one rep max for 300 lbs × 11 reps?

Lifting 300 lbs for 11 reps gives an estimated one rep max of 410 lbs

How much of my max is 300 lbs for 11 reps?

300 lbs for 11 reps works out at 73.2% of an estimated one rep max of 410 lbs.

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

90% of 410 lbs is 369 lbs and 70% is 287 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also