One Rep Max for 220 kg × 9 reps

One Rep Max Calculator

What is the one rep max for 220 kg × 9 reps?

Answer

Lifting 220 kg for 9 reps gives an estimated one rep max of

286 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 + 9 ÷ 30) = 286 kg

comparison of methods: six other published formulas give 269.5–289.9 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	271.7 kg
90%	257.4 kg
85%	243.1 kg
80%	228.8 kg
76.9%	220 kg — this set
75%	214.5 kg
70%	200.2 kg
65%	185.9 kg
60%	171.6 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 × 9 reps?

Lifting 220 kg for 9 reps gives an estimated one rep max of 286 kg

How much of my max is 220 kg for 9 reps?

220 kg for 9 reps works out at 76.9% of an estimated one rep max of 286 kg.

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

90% of 286 kg is 257.4 kg and 70% is 200.2 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also