One Rep Max for 160 kg × 4 reps

One Rep Max Calculator
One Rep Max for
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What is the one rep max for 160 kg × 4 reps?

Answer

Lifting 160 kg for 4 reps gives an estimated one rep max of
181.3 kg

A set of 4 reps at 160 kg is

88.2%

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:

160 × (1 + 4 ÷ 30)

≈

160 × 1.1333

≈

181.3 kg

Training Weights as a % of 1RM

Percentages of your estimated max of 181.3 kg, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%172.3 kg
90%163.2 kg
85%154.1 kg
80%145.1 kg
75%136 kg
70%126.9 kg
65%117.9 kg
60%108.8 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 160 kg × 4 reps:

FormulaEstimated 1RM
Epley181.3 kg
Brzycki174.5 kg
Lombardi183.8 kg
O'Conner176 kg
Wathan181.4 kg
Lander176.6 kg
Mayhew186.4 kg

Related Calculations

See Also

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 160 kg × 4 reps? (The answer is: 181.3 kg). Enter the weight you lifted (e.g. 160), pick pounds or kilograms, and enter how many reps you managed (e.g. 4).
Recalculate with different values ↑

One Rep Max Table for 160 kg

RepsOne Rep Max% of 1RM
2 reps170.7 kg93.8%
3 reps176 kg90.9%
4 reps181.3 kg88.2%
5 reps186.7 kg85.7%
6 reps192 kg83.3%
7 reps197.3 kg81.1%
8 reps202.7 kg78.9%
9 reps208 kg76.9%
10 reps213.3 kg75%
11 reps218.7 kg73.2%
12 reps224 kg71.4%

FAQ

What is the one rep max for 160 kg × 4 reps?

Lifting 160 kg for 4 reps gives an estimated one rep max of 181.3 kg

How much of my max is 160 kg for 4 reps?

160 kg for 4 reps works out at 88.2% of an estimated one rep max of 181.3 kg.

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

90% of 181.3 kg is 163.2 kg and 70% is 126.9 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also