One Rep Max for 480 lbs × 12 reps

One Rep Max Calculator

One Rep Max for

lifted for

reps

What is the one rep max for 480 lbs × 12 reps?

Answer

Lifting 480 lbs for 12 reps gives an estimated one rep max of
672 lbs

A set of 12 reps at 480 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:

480 × (1 + 12 ÷ 30)

=

480 × 1.4

=

672 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 672 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%638.4 lbs
90%604.8 lbs
85%571.2 lbs
80%537.6 lbs
75%504 lbs
70%470.4 lbs
65%436.8 lbs
60%403.2 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 480 lbs × 12 reps:

FormulaEstimated 1RM
Epley672 lbs
Brzycki691.2 lbs
Lombardi615.4 lbs
O'Conner624 lbs
Wathan681.5 lbs
Lander693.2 lbs
Mayhew649.9 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 480 lbs × 12 reps? (The answer is: 672 lbs). Enter the weight you lifted (e.g. 480), 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 480 lbs

RepsOne Rep Max% of 1RM
2 reps512 lbs93.8%
3 reps528 lbs90.9%
4 reps544 lbs88.2%
5 reps560 lbs85.7%
6 reps576 lbs83.3%
7 reps592 lbs81.1%
8 reps608 lbs78.9%
9 reps624 lbs76.9%
10 reps640 lbs75%
11 reps656 lbs73.2%
12 reps672 lbs71.4%

FAQ

What is the one rep max for 480 lbs × 12 reps?

Lifting 480 lbs for 12 reps gives an estimated one rep max of 672 lbs

How much of my max is 480 lbs for 12 reps?

480 lbs for 12 reps works out at 71.4% of an estimated one rep max of 672 lbs.

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

90% of 672 lbs is 604.8 lbs and 70% is 470.4 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also