One Rep Max for 210 lbs × 4 reps

One Rep Max Calculator

What is the one rep max for 210 lbs × 4 reps?

Answer

Lifting 210 lbs for 4 reps gives an estimated one rep max of

238 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

210 × (1 + 4 ÷ 30) = 238 lbs

comparison of methods: six other published formulas give 229.1–244.7 lbs

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	226.1 lbs
90%	214.2 lbs
88.2%	210 lbs — this set
85%	202.3 lbs
80%	190.4 lbs
75%	178.5 lbs
70%	166.6 lbs
65%	154.7 lbs
60%	142.8 lbs

Related Calculations

238 lbs to kg - 238 pounds ≈ 107.95 kg

See Also

BMI Meaning - Check what given BMI means
BMI Calculator (Imperial) - Body Mass Index Calculator (ft/in/lbs)
BMI Calculator (Metric) - Body Mass Index Calculator (kg/cm)
Ideal Weight Calculator (Imperial) - Find out the Ideal Weight for a given Height in feet/inches
Ideal Weight Calculator (Metric) - Find out the Ideal Weight for a given Height in centimeters

One Rep Max Table for 210 lbs

Reps	One Rep Max	% of 1RM
2 reps	224 lbs	93.8%
3 reps	231 lbs	90.9%
4 reps	238 lbs	88.2%
5 reps	245 lbs	85.7%
6 reps	252 lbs	83.3%
7 reps	259 lbs	81.1%
8 reps	266 lbs	78.9%
9 reps	273 lbs	76.9%
10 reps	280 lbs	75%
11 reps	287 lbs	73.2%
12 reps	294 lbs	71.4%

FAQ

What is the one rep max for 210 lbs × 4 reps?

Lifting 210 lbs for 4 reps gives an estimated one rep max of 238 lbs

How much of my max is 210 lbs for 4 reps?

210 lbs for 4 reps works out at 88.2% of an estimated one rep max of 238 lbs.

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

90% of 238 lbs is 214.2 lbs and 70% is 166.6 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also