What Is My One-Rep Max if I Lift 245 lb for 10 Reps?

245 lb for 10 reps, run through all seven published formulas — median 327 lb, and the 24 lb they disagree by shown rather than hidden.

Estimated one-rep max327lb

median of seven formulas — the full range is 306 to 330 lb

Lowest of the seven 306 lb
Highest of the seven 330 lb
Your set was 75% of max

The set you actually did
lb
Units

The formulas are ratios, so the unit only changes the label — 225 kg for 5 works exactly like 225 lb for 5.

Every one-rep-max formula applied to this set
FormulaEquationEstimate
Brzycki 327 lb
O'Conner 306 lb
Lander 328 lb
Wathan 330 lb
Epley 327 lb
Lombardi 308 lb
Mayhew 321 lb

Fitted on sets of 2 to 10 reps. Above 10 the estimates drift apart and none of them is dependable.

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Last checked

327 lb works out to 3x45 + 1x5 per side plus the bar — call it 325 lb in practice, since gyms rarely stock the odd change. At 10 reps the formulas are starting to drift apart — 24 lb between the lowest and highest here — which is the method telling you the estimate is getting soft. Treat the lower end as the safer number. Your 245 lb set represents about 75% of the estimated max.

Why 10 reps widens the answer

Ten reps is the last rep count with a page on this site, and it is the least reliable of them. All seven equations were fitted on sets of two to ten, so ten is the boundary itself; past it they diverge fast enough that we do not publish the pages at all. The 24 lb spread here — 7.3% — is the honest width of the answer. A ten-rep set measures endurance as much as strength, so if you want a number to programme from, repeat the test with four or five reps.

Training loads from a 327 lb max

Programmes are written as percentages of the max, not as absolute weights. From 327 lb, rounded to the nearest 5 lb:

PercentageLoadTypical set
95%310 lbHeavy single
90%295 lbDoubles and triples
85%280 lbSets of four to five
80%260 lbSets of six
75%245 lbSets of eight
70%230 lbVolume work, ten or more

327 lb is 3x45 + 1x5 per side plus the bar — 325 lb loaded. Plate maths gets easier at this weight, because most of the jumps land on whole 10s and 25s. The bottom three rows of that table are worth rounding generously; the top two are where you want to be precise, since 5 lb at 95% of 327 lb is the difference between a single and a missed single.

The formulas behind this answer, and their limitations

The table above the fold is Epley (1985), Brzycki (1993), Lombardi (1989), O'Conner (1989), Wathan (1994), Lander (1985) and Mayhew (1992), each applied to 245 lb for 10 reps; the headline figure is their median. All seven assume a set taken close to failure with clean technique. At 10 reps you are at the top of the band these equations were fitted on, and beyond it they diverge fast, so 327 lb is a ceiling rather than a target. They also under-rate strong, experienced lifters, who hold a higher percentage of max at any rep count than the regression average. The full account — the populations behind each equation, what a bounced rep does to it, and why we stop at ten reps — is set out on the methodology page. Warm up thoroughly and use safety bars or a spotter before going anywhere near 327 lb. This is a training estimate, not medical advice.

Common questions

245 lb for 10 reps is what one-rep max?

About 327 lb. The seven standard formulas range from 306 to 330 lb on these inputs, so the honest answer is “somewhere around 327”. In practice that is 3x45 + 1x5 per side plus the bar, or 325 lb loaded. Your 245 lb set is roughly 75% of that estimated max.

Why do the seven formulas disagree by 24 lb?

Each was fitted on a different group of lifters doing a different lift, so they curve differently as reps climb. At 10 reps that comes to 7.3%. Most calculators pick one of the seven silently; the spread is itself information about how much the number deserves to be trusted. All seven written out.

Should I try to lift 327 lb?

Not on the strength of an estimate from a 10-rep set, and not cold. From a set as long as 10 reps the estimate is at its least reliable, so treat 306 lb as the realistic target and 327 lb as optimistic. Make small jumps near the top, and set safety bars or use a spotter. If the point is to programme your training rather than to test, you do not need to attempt it at all — use the percentages above and adjust when your working sets start moving easily.