One Rep Max for 20 kg × 11 reps

One Rep Max Calculator

What is the one rep max for 20 kg × 11 reps?

Answer

Lifting 20 kg for 11 reps gives an estimated one rep max of

27.3 kg

Epley formula · an estimate from a set taken close to failure; accuracy depends on the exercise and the person and drops as reps grow

At 11 reps the formulas drift apart — the others give 25.4–27.8 kg: treat 27.3 kg as a rough guide.

20 × (1 + 11 ÷ 30) ≈ 27.3 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	25.9 kg
90%	24.6 kg
85%	23.2 kg
80%	21.8 kg
75%	20.5 kg
73.3%	20 kg — this set
70%	19.1 kg
65%	17.7 kg
60%	16.4 kg

See Also

BMI Meaning - Check what given BMI means
BMI Calculator (Imperial) - Body Mass Index Calculator (ft/in/lbs)
BMI Calculator (Metric) - Body Mass Index Calculator (kg/cm)
Ideal Weight Calculator (Imperial) - Find out the Ideal Weight for a given Height in feet/inches
Ideal Weight Calculator (Metric) - Find out the Ideal Weight for a given Height in centimeters

One Rep Max Table for 20 kg

Reps	One Rep Max	% of 1RM
2 reps	21.3 kg	93.9%
3 reps	22 kg	90.9%
4 reps	22.7 kg	88.1%
5 reps	23.3 kg	85.8%
6 reps	24 kg	83.3%
7 reps	24.7 kg	81%
8 reps	25.3 kg	79.1%
9 reps	26 kg	76.9%
10 reps	26.7 kg	74.9%
11 reps	27.3 kg	73.3%
12 reps	28 kg	71.4%

FAQ

What is the one rep max for 20 kg × 11 reps?

Lifting 20 kg for 11 reps gives an estimated one rep max of 27.3 kg

How much of my max is 20 kg for 11 reps?

20 kg for 11 reps works out at 73.3% of an estimated one rep max of 27.3 kg.

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

90% of 27.3 kg is 24.6 kg and 70% is 19.1 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also