One Rep Max for 55 kg × 12 reps

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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

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 70.5–79.4 kg: treat 77 kg as a rough guide.

55 × (1 + 12 ÷ 30) = 77 kg

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%73.2 kg
90%69.3 kg
85%65.5 kg
80%61.6 kg
75%57.8 kg
71.4%55 kg — this set
70%53.9 kg
65%50.1 kg
60%46.2 kg

Related Calculations

See Also

One Rep Max Table for 55 kg

RepsOne Rep Max% of 1RM
2 reps58.7 kg93.7%
3 reps60.5 kg90.9%
4 reps62.3 kg88.3%
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 kg73.1%
12 reps77 kg71.4%

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