One Rep Max for 220 lbs × 12 reps

One Rep Max Calculator

What is the one rep max for 220 lbs × 12 reps?

Answer

Lifting 220 lbs for 12 reps gives an estimated one rep max of

308 lbs

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 282.1–317.7 lbs: treat 308 lbs as a rough guide.

220 × (1 + 12 ÷ 30) = 308 lbs

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	292.6 lbs
90%	277.2 lbs
85%	261.8 lbs
80%	246.4 lbs
75%	231 lbs
71.4%	220 lbs — this set
70%	215.6 lbs
65%	200.2 lbs
60%	184.8 lbs

Related Calculations

308 lbs to kg - 308 pounds ≈ 139.71 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 lbs

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

FAQ

What is the one rep max for 220 lbs × 12 reps?

Lifting 220 lbs for 12 reps gives an estimated one rep max of 308 lbs

How much of my max is 220 lbs for 12 reps?

220 lbs for 12 reps works out at 71.4% of an estimated one rep max of 308 lbs.

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

90% of 308 lbs is 277.2 lbs and 70% is 215.6 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also