One Rep Max for 20 kg × 7 reps

One Rep Max Calculator

What is the one rep max for 20 kg × 7 reps?

Answer

Lifting 20 kg for 7 reps gives an estimated one rep max of

24.7 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 + 7 ÷ 30) ≈ 24.7 kg

comparison of methods: six other published formulas give 23.5–24.9 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	23.5 kg
90%	22.2 kg
85%	21 kg
81%	20 kg — this set
80%	19.8 kg
75%	18.5 kg
70%	17.3 kg
65%	16.1 kg
60%	14.8 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 × 7 reps?

Lifting 20 kg for 7 reps gives an estimated one rep max of 24.7 kg

How much of my max is 20 kg for 7 reps?

20 kg for 7 reps works out at 81% of an estimated one rep max of 24.7 kg.

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

90% of 24.7 kg is 22.2 kg and 70% is 17.3 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also