One Rep Max for 22.5 kg × 11 reps

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What is the one rep max for 22.5 kg × 11 reps?

Answer

Lifting 22.5 kg for 11 reps gives an estimated one rep max of
30.8 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 11 reps the formulas drift apart — the others give 28.6–31.3 kg: treat 30.8 kg as a rough guide.

22.5 × (1 + 11 ÷ 30) ≈ 30.8 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%29.3 kg
90%27.7 kg
85%26.2 kg
80%24.6 kg
75%23.1 kg
73.1%22.5 kg — this set
70%21.6 kg
65%20 kg
60%18.5 kg

See Also

One Rep Max Table for 22.5 kg

RepsOne Rep Max% of 1RM
2 reps24 kg93.8%
3 reps24.8 kg90.7%
4 reps25.5 kg88.2%
5 reps26.3 kg85.6%
6 reps27 kg83.3%
7 reps27.8 kg80.9%
8 reps28.5 kg78.9%
9 reps29.3 kg76.8%
10 reps30 kg75%
11 reps30.8 kg73.1%
12 reps31.5 kg71.4%

FAQ

What is the one rep max for 22.5 kg × 11 reps?

Lifting 22.5 kg for 11 reps gives an estimated one rep max of 30.8 kg

How much of my max is 22.5 kg for 11 reps?

22.5 kg for 11 reps works out at 73.1% of an estimated one rep max of 30.8 kg.

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

90% of 30.8 kg is 27.7 kg and 70% is 21.6 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also