One Rep Max for 20 kg × 4 reps

One Rep Max Calculator
One Rep Max for
lifted for
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What is the one rep max for 20 kg × 4 reps?

Answer

Lifting 20 kg for 4 reps gives an estimated one rep max of
22.7 kg

A set of 4 reps at 20 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:

20 × (1 + 4 ÷ 30)

≈

20 × 1.1333

≈

22.7 kg

Training Weights as a % of 1RM

Percentages of your estimated max of 22.7 kg, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%21.5 kg
90%20.4 kg
85%19.3 kg
80%18.1 kg
75%17 kg
70%15.9 kg
65%14.7 kg
60%13.6 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 20 kg × 4 reps:

FormulaEstimated 1RM
Epley22.7 kg
Brzycki21.8 kg
Lombardi23 kg
O'Conner22 kg
Wathan22.7 kg
Lander22.1 kg
Mayhew23.3 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 20 kg × 4 reps? (The answer is: 22.7 kg). Enter the weight you lifted (e.g. 20), pick pounds or kilograms, and enter how many reps you managed (e.g. 4).
Recalculate with different values ↑

One Rep Max Table for 20 kg

RepsOne Rep Max% of 1RM
2 reps21.3 kg93.8%
3 reps22 kg90.9%
4 reps22.7 kg88.2%
5 reps23.3 kg85.7%
6 reps24 kg83.3%
7 reps24.7 kg81.1%
8 reps25.3 kg78.9%
9 reps26 kg76.9%
10 reps26.7 kg75%
11 reps27.3 kg73.2%
12 reps28 kg71.4%

FAQ

What is the one rep max for 20 kg × 4 reps?

Lifting 20 kg for 4 reps gives an estimated one rep max of 22.7 kg

How much of my max is 20 kg for 4 reps?

20 kg for 4 reps works out at 88.2% of an estimated one rep max of 22.7 kg.

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

90% of 22.7 kg is 20.4 kg and 70% is 15.9 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also