One Rep Max for 22.5 kg × 12 reps

One Rep Max Calculator

What is the one rep max for 22.5 kg × 12 reps?

Answer

Lifting 22.5 kg for 12 reps gives an estimated one rep max of

31.5 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 12 reps the formulas drift apart — the others give 28.8–32.5 kg: treat 31.5 kg as a rough guide.

22.5 × (1 + 12 ÷ 30) = 31.5 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	29.9 kg
90%	28.4 kg
85%	26.8 kg
80%	25.2 kg
75%	23.6 kg
71.4%	22.5 kg — this set
70%	22.1 kg
65%	20.5 kg
60%	18.9 kg

Related Calculations

31.5 kg to lbs - 31.5 kg ≈ 69.45 pounds

See Also

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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 × 12 reps?

Lifting 22.5 kg for 12 reps gives an estimated one rep max of 31.5 kg

How much of my max is 22.5 kg for 12 reps?

22.5 kg for 12 reps works out at 71.4% of an estimated one rep max of 31.5 kg.

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

90% of 31.5 kg is 28.4 kg and 70% is 22.1 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also