One Rep Max for 22.5 kg × 4 reps

One Rep Max Calculator

What is the one rep max for 22.5 kg × 4 reps?

Answer

Lifting 22.5 kg for 4 reps gives an estimated one rep max of

25.5 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

22.5 × (1 + 4 ÷ 30) = 25.5 kg

comparison of methods: six other published formulas give 24.5–26.2 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	24.2 kg
90%	23 kg
88.2%	22.5 kg — this set
85%	21.7 kg
80%	20.4 kg
75%	19.1 kg
70%	17.9 kg
65%	16.6 kg
60%	15.3 kg

Related Calculations

25.5 kg to lbs - 25.5 kg ≈ 56.22 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 × 4 reps?

Lifting 22.5 kg for 4 reps gives an estimated one rep max of 25.5 kg

How much of my max is 22.5 kg for 4 reps?

22.5 kg for 4 reps works out at 88.2% of an estimated one rep max of 25.5 kg.

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

90% of 25.5 kg is 23 kg and 70% is 17.9 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also