One Rep Max for 55 lbs × 12 reps

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

Answer

Lifting 55 lbs for 12 reps gives an estimated one rep max of
77 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 70.5–79.4 lbs: treat 77 lbs as a rough guide.

55 × (1 + 12 ÷ 30) = 77 lbs

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

Related Calculations

See Also

One Rep Max Table for 55 lbs

RepsOne Rep Max% of 1RM
2 reps58.7 lbs93.7%
3 reps60.5 lbs90.9%
4 reps62.3 lbs88.3%
5 reps64.2 lbs85.7%
6 reps66 lbs83.3%
7 reps67.8 lbs81.1%
8 reps69.7 lbs78.9%
9 reps71.5 lbs76.9%
10 reps73.3 lbs75%
11 reps75.2 lbs73.1%
12 reps77 lbs71.4%

FAQ

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

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

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

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

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

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

See Also