One Rep Max for 20 kg × 12 reps

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What is the one rep max for 20 kg × 12 reps?

Answer

Lifting 20 kg for 12 reps gives an estimated one rep max of
28 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 12 reps the formulas drift apart — the others give 25.6–28.9 kg: treat 28 kg as a rough guide.

20 × (1 + 12 ÷ 30) = 28 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%26.6 kg
90%25.2 kg
85%23.8 kg
80%22.4 kg
75%21 kg
71.4%20 kg — this set
70%19.6 kg
65%18.2 kg
60%16.8 kg

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See Also

One Rep Max Table for 20 kg

RepsOne Rep Max% of 1RM
2 reps21.3 kg93.9%
3 reps22 kg90.9%
4 reps22.7 kg88.1%
5 reps23.3 kg85.8%
6 reps24 kg83.3%
7 reps24.7 kg81%
8 reps25.3 kg79.1%
9 reps26 kg76.9%
10 reps26.7 kg74.9%
11 reps27.3 kg73.3%
12 reps28 kg71.4%

FAQ

What is the one rep max for 20 kg × 12 reps?

Lifting 20 kg for 12 reps gives an estimated one rep max of 28 kg

How much of my max is 20 kg for 12 reps?

20 kg for 12 reps works out at 71.4% of an estimated one rep max of 28 kg.

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

90% of 28 kg is 25.2 kg and 70% is 19.6 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also