One Rep Max for 220 kg × 10 reps

One Rep Max Calculator

What is the one rep max for 220 kg × 10 reps?

Answer

Lifting 220 kg for 10 reps gives an estimated one rep max of

293.3 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

220 × (1 + 10 ÷ 30) ≈ 293.3 kg

comparison of methods: six other published formulas give 275–297.6 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	278.6 kg
90%	264 kg
85%	249.3 kg
80%	234.6 kg
75%	220 kg — this set
70%	205.3 kg
65%	190.6 kg
60%	176 kg

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 220 kg

Reps	One Rep Max	% of 1RM
2 reps	234.7 kg	93.7%
3 reps	242 kg	90.9%
4 reps	249.3 kg	88.2%
5 reps	256.7 kg	85.7%
6 reps	264 kg	83.3%
7 reps	271.3 kg	81.1%
8 reps	278.7 kg	78.9%
9 reps	286 kg	76.9%
10 reps	293.3 kg	75%
11 reps	300.7 kg	73.2%
12 reps	308 kg	71.4%

FAQ

What is the one rep max for 220 kg × 10 reps?

Lifting 220 kg for 10 reps gives an estimated one rep max of 293.3 kg

How much of my max is 220 kg for 10 reps?

220 kg for 10 reps works out at 75% of an estimated one rep max of 293.3 kg.

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

90% of 293.3 kg is 264 kg and 70% is 205.3 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also