One Rep Max for 490 lbs × 11 reps

One Rep Max Calculator

One Rep Max for

lifted for

reps

What is the one rep max for 490 lbs × 11 reps?

Answer

Lifting 490 lbs for 11 reps gives an estimated one rep max of
669.7 lbs

A set of 11 reps at 490 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:

490 × (1 + 11 ÷ 30)

=

490 × 1.3667

=

669.7 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 669.7 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%636.2 lbs
90%602.7 lbs
85%569.2 lbs
80%535.7 lbs
75%502.3 lbs
70%468.8 lbs
65%435.3 lbs
60%401.8 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 490 lbs × 11 reps:

FormulaEstimated 1RM
Epley669.7 lbs
Brzycki678.5 lbs
Lombardi622.8 lbs
O'Conner624.8 lbs
Wathan679.5 lbs
Lander681.3 lbs
Mayhew652.6 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 490 lbs × 11 reps? (The answer is: 669.7 lbs). Enter the weight you lifted (e.g. 490), 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 490 lbs

RepsOne Rep Max% of 1RM
2 reps522.7 lbs93.8%
3 reps539 lbs90.9%
4 reps555.3 lbs88.2%
5 reps571.7 lbs85.7%
6 reps588 lbs83.3%
7 reps604.3 lbs81.1%
8 reps620.7 lbs78.9%
9 reps637 lbs76.9%
10 reps653.3 lbs75%
11 reps669.7 lbs73.2%
12 reps686 lbs71.4%

FAQ

What is the one rep max for 490 lbs × 11 reps?

Lifting 490 lbs for 11 reps gives an estimated one rep max of 669.7 lbs

How much of my max is 490 lbs for 11 reps?

490 lbs for 11 reps works out at 73.2% of an estimated one rep max of 669.7 lbs.

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

90% of 669.7 lbs is 602.7 lbs and 70% is 468.8 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also