One Rep Max for 150 lbs × 4 reps

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What is the one rep max for 150 lbs × 4 reps?

Answer

Lifting 150 lbs for 4 reps gives an estimated one rep max of
170 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

150 × (1 + 4 ÷ 30) = 170 lbs

comparison of methods: six other published formulas give 163.6–174.8 lbs

Training Weights as a % of 1RM
% of 1RMWorking Weight
95%161.5 lbs
90%153 lbs
88.2%150 lbs — this set
85%144.5 lbs
80%136 lbs
75%127.5 lbs
70%119 lbs
65%110.5 lbs
60%102 lbs

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One Rep Max Table for 150 lbs

RepsOne Rep Max% of 1RM
2 reps160 lbs93.8%
3 reps165 lbs90.9%
4 reps170 lbs88.2%
5 reps175 lbs85.7%
6 reps180 lbs83.3%
7 reps185 lbs81.1%
8 reps190 lbs78.9%
9 reps195 lbs76.9%
10 reps200 lbs75%
11 reps205 lbs73.2%
12 reps210 lbs71.4%

FAQ

What is the one rep max for 150 lbs × 4 reps?

Lifting 150 lbs for 4 reps gives an estimated one rep max of 170 lbs

How much of my max is 150 lbs for 4 reps?

150 lbs for 4 reps works out at 88.2% of an estimated one rep max of 170 lbs.

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

90% of 170 lbs is 153 lbs and 70% is 119 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

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