One Rep Max for 217.5 kg × 4 reps

One Rep Max Calculator

What is the one rep max for 217.5 kg × 4 reps?

Answer

Lifting 217.5 kg for 4 reps gives an estimated one rep max of

246.5 kg

Epley formula · an estimate from a set taken close to failure; accuracy depends on the exercise and the person and drops as reps grow

217.5 × (1 + 4 ÷ 30) = 246.5 kg

comparison of methods: six other published formulas give 237.3–253.4 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	234.2 kg
90%	221.9 kg
88.2%	217.5 kg — this set
85%	209.5 kg
80%	197.2 kg
75%	184.9 kg
70%	172.6 kg
65%	160.2 kg
60%	147.9 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 217.5 kg

Reps	One Rep Max	% of 1RM
2 reps	232 kg	93.8%
3 reps	239.3 kg	90.9%
4 reps	246.5 kg	88.2%
5 reps	253.8 kg	85.7%
6 reps	261 kg	83.3%
7 reps	268.3 kg	81.1%
8 reps	275.5 kg	78.9%
9 reps	282.8 kg	76.9%
10 reps	290 kg	75%
11 reps	297.3 kg	73.2%
12 reps	304.5 kg	71.4%

FAQ

What is the one rep max for 217.5 kg × 4 reps?

Lifting 217.5 kg for 4 reps gives an estimated one rep max of 246.5 kg

How much of my max is 217.5 kg for 4 reps?

217.5 kg for 4 reps works out at 88.2% of an estimated one rep max of 246.5 kg.

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

90% of 246.5 kg is 221.9 kg and 70% is 172.6 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also