One Rep Max for 500 lbs × 2 reps

One Rep Max Calculator
One Rep Max for
lifted for
reps

What is the one rep max for 500 lbs × 2 reps?

Answer

Lifting 500 lbs for 2 reps gives an estimated one rep max of
533.3 lbs

A set of 2 reps at 500 lbs is

93.8%

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:

500 × (1 + 2 ÷ 30)

≈

500 × 1.0667

≈

533.3 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 533.3 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%506.7 lbs
90%480 lbs
85%453.3 lbs
80%426.7 lbs
75%400 lbs
70%373.3 lbs
65%346.7 lbs
60%320 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 500 lbs × 2 reps:

FormulaEstimated 1RM
Epley533.3 lbs
Brzycki514.3 lbs
Lombardi535.9 lbs
O'Conner525 lbs
Wathan528.6 lbs
Lander521.1 lbs
Mayhew557.2 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 500 lbs × 2 reps? (The answer is: 533.3 lbs). Enter the weight you lifted (e.g. 500), pick pounds or kilograms, and enter how many reps you managed (e.g. 2).
Recalculate with different values ↑

One Rep Max Table for 500 lbs

RepsOne Rep Max% of 1RM
2 reps533.3 lbs93.8%
3 reps550 lbs90.9%
4 reps566.7 lbs88.2%
5 reps583.3 lbs85.7%
6 reps600 lbs83.3%
7 reps616.7 lbs81.1%
8 reps633.3 lbs78.9%
9 reps650 lbs76.9%
10 reps666.7 lbs75%
11 reps683.3 lbs73.2%
12 reps700 lbs71.4%

FAQ

What is the one rep max for 500 lbs × 2 reps?

Lifting 500 lbs for 2 reps gives an estimated one rep max of 533.3 lbs

How much of my max is 500 lbs for 2 reps?

500 lbs for 2 reps works out at 93.8% of an estimated one rep max of 533.3 lbs.

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

90% of 533.3 lbs is 480 lbs and 70% is 373.3 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also