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    One Rep Max for 355 lbs × 12 reps

    One Rep Max Calculator
    One Rep Max for
    lifted for
    reps

    What is the one rep max for 355 lbs × 12 reps?

    Answer

    Lifting 355 lbs for 12 reps gives an estimated one rep max of
    497 lbs

    A set of 12 reps at 355 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:

    355 × (1 + 12 ÷ 30)

    =

    355 × 1.4

    =

    497 lbs

    Training Weights as a % of 1RM

    Percentages of your estimated max of 497 lbs, the way most strength programmes prescribe load:

    % of 1RMWorking Weight
    95%472.1 lbs
    90%447.3 lbs
    85%422.4 lbs
    80%397.6 lbs
    75%372.7 lbs
    70%347.9 lbs
    65%323 lbs
    60%298.2 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 355 lbs × 12 reps:

    FormulaEstimated 1RM
    Epley497 lbs
    Brzycki511.2 lbs
    Lombardi455.1 lbs
    O'Conner461.5 lbs
    Wathan504.1 lbs
    Lander512.7 lbs
    Mayhew480.7 lbs

    Related Calculations

    See Also

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    What is my 1 rep max for 355 lbs × 12 reps?. 355 lbs for 12 reps gives an estimated one rep max of 497 lbs. That set is 71.4% of your maximum — see the full rep table.
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    One Rep Max Table for 355 lbs

    RepsOne Rep Max% of 1RM
    2 reps378.7 lbs93.8%
    3 reps390.5 lbs90.9%
    4 reps402.3 lbs88.2%
    5 reps414.2 lbs85.7%
    6 reps426 lbs83.3%
    7 reps437.8 lbs81.1%
    8 reps449.7 lbs78.9%
    9 reps461.5 lbs76.9%
    10 reps473.3 lbs75%
    11 reps485.2 lbs73.2%
    12 reps497 lbs71.4%

    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 355 lbs × 12 reps? (The answer is: 497 lbs). Enter the weight you lifted (e.g. 355), 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

    FAQ

    What is the one rep max for 355 lbs × 12 reps?

    Lifting 355 lbs for 12 reps gives an estimated one rep max of 497 lbs

    How much of my max is 355 lbs for 12 reps?

    355 lbs for 12 reps works out at 71.4% of an estimated one rep max of 497 lbs.

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

    90% of 497 lbs is 447.3 lbs and 70% is 347.9 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

    See Also