One Rep Max for 355 lbs × 9 reps

One Rep Max Calculator
One Rep Max for
lifted for
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What is the one rep max for 355 lbs × 9 reps?

Answer

Lifting 355 lbs for 9 reps gives an estimated one rep max of
461.5 lbs

A set of 9 reps at 355 lbs is

76.9%

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:

355 × (1 + 9 ÷ 30)

=

355 × 1.3

=

461.5 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 461.5 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%438.4 lbs
90%415.4 lbs
85%392.3 lbs
80%369.2 lbs
75%346.1 lbs
70%323.1 lbs
65%300 lbs
60%276.9 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 × 9 reps:

FormulaEstimated 1RM
Epley461.5 lbs
Brzycki456.4 lbs
Lombardi442.2 lbs
O'Conner434.9 lbs
Wathan467.8 lbs
Lander459.5 lbs
Mayhew456.6 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 355 lbs × 9 reps? (The answer is: 461.5 lbs). Enter the weight you lifted (e.g. 355), pick pounds or kilograms, and enter how many reps you managed (e.g. 9).
Recalculate with different values ↑

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%

FAQ

What is the one rep max for 355 lbs × 9 reps?

Lifting 355 lbs for 9 reps gives an estimated one rep max of 461.5 lbs

How much of my max is 355 lbs for 9 reps?

355 lbs for 9 reps works out at 76.9% of an estimated one rep max of 461.5 lbs.

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

90% of 461.5 lbs is 415.4 lbs and 70% is 323.1 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also