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    One Rep Max for 55 kg × 12 reps

    One Rep Max Calculator
    One Rep Max for
    lifted for
    reps

    What is the one rep max for 55 kg × 12 reps?

    Answer

    Lifting 55 kg for 12 reps gives an estimated one rep max of
    77 kg

    A set of 12 reps at 55 kg is

    71.4%

    of your estimated one rep max

    Note: this is an estimate, not a tested max. Rep-based formulas are closest at 2–6 reps and drift further apart as the set gets longer. Warm up and use a spotter before attempting a true single.

    How to Calculate One Rep Max

    Epley Formula: 1RM = weight × (1 + reps ÷ 30)

    The Epley formula assumes that every extra repetition you can complete corresponds to roughly 3.33% more weight on the bar. Put your set into it:

    55 × (1 + 12 ÷ 30)

    =

    55 × 1.4

    =

    77 kg

    Training Weights as a % of 1RM

    Percentages of your estimated max of 77 kg, the way most strength programmes prescribe load:

    % of 1RMWorking Weight
    95%73.2 kg
    90%69.3 kg
    85%65.5 kg
    80%61.6 kg
    75%57.8 kg
    70%53.9 kg
    65%50.1 kg
    60%46.2 kg

    Other One Rep Max Formulas

    Published 1RM formulas disagree, and the gap widens with the rep count. This page answers with Epley; here is what the others give for 55 kg × 12 reps:

    FormulaEstimated 1RM
    Epley77 kg
    Brzycki79.2 kg
    Lombardi70.5 kg
    O'Conner71.5 kg
    Wathan78.1 kg
    Lander79.4 kg
    Mayhew74.5 kg

    Related Calculations

    See Also

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    What is my 1 rep max for 55 kg × 12 reps?. 55 kg for 12 reps gives an estimated one rep max of 77 kg. That set is 71.4% of your maximum — see the full rep table.
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    One Rep Max Table for 55 kg

    RepsOne Rep Max% of 1RM
    2 reps58.7 kg93.8%
    3 reps60.5 kg90.9%
    4 reps62.3 kg88.2%
    5 reps64.2 kg85.7%
    6 reps66 kg83.3%
    7 reps67.8 kg81.1%
    8 reps69.7 kg78.9%
    9 reps71.5 kg76.9%
    10 reps73.3 kg75%
    11 reps75.2 kg73.2%
    12 reps77 kg71.4%

    One Rep Max Calculator

    This calculator estimates your one-rep max (1RM) — the heaviest weight you could lift for a single repetition — from a set you have already completed. For example, it can help you find out what is the one rep max for 55 kg × 12 reps? (The answer is: 77 kg). Enter the weight you lifted (e.g. 55), pick pounds or kilograms, and enter how many reps you managed (e.g. 12).
    Recalculate with different values ↑

    FAQ

    What is the one rep max for 55 kg × 12 reps?

    Lifting 55 kg for 12 reps gives an estimated one rep max of 77 kg

    How much of my max is 55 kg for 12 reps?

    55 kg for 12 reps works out at 71.4% of an estimated one rep max of 77 kg.

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

    90% of 77 kg is 69.3 kg and 70% is 53.9 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

    See Also