One Rep Max for 20 lbs × 7 reps

One Rep Max Calculator
One Rep Max for
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What is the one rep max for 20 lbs × 7 reps?

Answer

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

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 lbs

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

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%23.5 lbs
90%22.2 lbs
85%21 lbs
81%20 lbs — this set
80%19.8 lbs
75%18.5 lbs
70%17.3 lbs
65%16.1 lbs
60%14.8 lbs

See Also

One Rep Max Table for 20 lbs

RepsOne Rep Max% of 1RM
2 reps21.3 lbs93.9%
3 reps22 lbs90.9%
4 reps22.7 lbs88.1%
5 reps23.3 lbs85.8%
6 reps24 lbs83.3%
7 reps24.7 lbs81%
8 reps25.3 lbs79.1%
9 reps26 lbs76.9%
10 reps26.7 lbs74.9%
11 reps27.3 lbs73.3%
12 reps28 lbs71.4%

FAQ

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

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

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

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

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

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

See Also