One Rep Max for 315 lbs × 12 reps

One Rep Max Calculator

One Rep Max for

lifted for

reps

What is the one rep max for 315 lbs × 12 reps?

Answer

Lifting 315 lbs for 12 reps gives an estimated one rep max of
441 lbs

A set of 12 reps at 315 lbs is

71.4%

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:

315 × (1 + 12 ÷ 30)

=

315 × 1.4

=

441 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 441 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%419 lbs
90%396.9 lbs
85%374.9 lbs
80%352.8 lbs
75%330.8 lbs
70%308.7 lbs
65%286.7 lbs
60%264.6 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 315 lbs × 12 reps:

FormulaEstimated 1RM
Epley441 lbs
Brzycki453.6 lbs
Lombardi403.9 lbs
O'Conner409.5 lbs
Wathan447.3 lbs
Lander454.9 lbs
Mayhew426.5 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 315 lbs × 12 reps? (The answer is: 441 lbs). Enter the weight you lifted (e.g. 315), pick pounds or kilograms, and enter how many reps you managed (e.g. 12).

One Rep Max Calculator

One Rep Max for

lifted for

reps

One Rep Max Table for 315 lbs

RepsOne Rep Max% of 1RM
2 reps336 lbs93.8%
3 reps346.5 lbs90.9%
4 reps357 lbs88.2%
5 reps367.5 lbs85.7%
6 reps378 lbs83.3%
7 reps388.5 lbs81.1%
8 reps399 lbs78.9%
9 reps409.5 lbs76.9%
10 reps420 lbs75%
11 reps430.5 lbs73.2%
12 reps441 lbs71.4%

FAQ

What is the one rep max for 315 lbs × 12 reps?

Lifting 315 lbs for 12 reps gives an estimated one rep max of 441 lbs

How much of my max is 315 lbs for 12 reps?

315 lbs for 12 reps works out at 71.4% of an estimated one rep max of 441 lbs.

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

90% of 441 lbs is 396.9 lbs and 70% is 308.7 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also