One Rep Max for 500 lbs × 5 reps

One Rep Max Calculator
One Rep Max for
lifted for
reps

What is the one rep max for 500 lbs × 5 reps?

Answer

Lifting 500 lbs for 5 reps gives an estimated one rep max of
583.3 lbs

A set of 5 reps at 500 lbs is

85.7%

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 + 5 ÷ 30)

≈

500 × 1.1667

≈

583.3 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 583.3 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%554.2 lbs
90%525 lbs
85%495.8 lbs
80%466.7 lbs
75%437.5 lbs
70%408.3 lbs
65%379.2 lbs
60%350 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 × 5 reps:

FormulaEstimated 1RM
Epley583.3 lbs
Brzycki562.5 lbs
Lombardi587.3 lbs
O'Conner562.5 lbs
Wathan585.7 lbs
Lander568.5 lbs
Mayhew595.1 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 × 5 reps? (The answer is: 583.3 lbs). Enter the weight you lifted (e.g. 500), pick pounds or kilograms, and enter how many reps you managed (e.g. 5).
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 × 5 reps?

Lifting 500 lbs for 5 reps gives an estimated one rep max of 583.3 lbs

How much of my max is 500 lbs for 5 reps?

500 lbs for 5 reps works out at 85.7% of an estimated one rep max of 583.3 lbs.

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

90% of 583.3 lbs is 525 lbs and 70% is 408.3 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also