One Rep Max for 22.5 kg × 10 reps

One Rep Max Calculator

What is the one rep max for 22.5 kg × 10 reps?

Answer

Lifting 22.5 kg for 10 reps gives an estimated one rep max of

30 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

22.5 × (1 + 10 ÷ 30) = 30 kg

comparison of methods: six other published formulas give 28.1–30.4 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	28.5 kg
90%	27 kg
85%	25.5 kg
80%	24 kg
75%	22.5 kg — this set
70%	21 kg
65%	19.5 kg
60%	18 kg

Related Calculations

30 kg to lbs - 30 kg ≈ 66.14 pounds

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 22.5 kg

Reps	One Rep Max	% of 1RM
2 reps	24 kg	93.8%
3 reps	24.8 kg	90.7%
4 reps	25.5 kg	88.2%
5 reps	26.3 kg	85.6%
6 reps	27 kg	83.3%
7 reps	27.8 kg	80.9%
8 reps	28.5 kg	78.9%
9 reps	29.3 kg	76.8%
10 reps	30 kg	75%
11 reps	30.8 kg	73.1%
12 reps	31.5 kg	71.4%

FAQ

What is the one rep max for 22.5 kg × 10 reps?

Lifting 22.5 kg for 10 reps gives an estimated one rep max of 30 kg

How much of my max is 22.5 kg for 10 reps?

22.5 kg for 10 reps works out at 75% of an estimated one rep max of 30 kg.

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

90% of 30 kg is 27 kg and 70% is 21 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also