One Rep Max for 20 kg × 4 reps

One Rep Max Calculator
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What is the one rep max for 20 kg × 4 reps?

Answer

Lifting 20 kg for 4 reps gives an estimated one rep max of
22.7 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

20 × (1 + 4 ÷ 30) ≈ 22.7 kg

comparison of methods: six other published formulas give 21.8–23.3 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%21.6 kg
90%20.4 kg
88.1%20 kg — this set
85%19.3 kg
80%18.2 kg
75%17 kg
70%15.9 kg
65%14.8 kg
60%13.6 kg

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 × 4 reps?

Lifting 20 kg for 4 reps gives an estimated one rep max of 22.7 kg

How much of my max is 20 kg for 4 reps?

20 kg for 4 reps works out at 88.1% of an estimated one rep max of 22.7 kg.

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

90% of 22.7 kg is 20.4 kg and 70% is 15.9 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also