One Rep Max for 220 lbs × 4 reps

One Rep Max Calculator

What is the one rep max for 220 lbs × 4 reps?

Answer

Lifting 220 lbs for 4 reps gives an estimated one rep max of

249.3 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

220 × (1 + 4 ÷ 30) ≈ 249.3 lbs

comparison of methods: six other published formulas give 240–256.3 lbs

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	236.8 lbs
90%	224.4 lbs
88.2%	220 lbs — this set
85%	211.9 lbs
80%	199.4 lbs
75%	187 lbs
70%	174.5 lbs
65%	162 lbs
60%	149.6 lbs

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 220 lbs

Reps	One Rep Max	% of 1RM
2 reps	234.7 lbs	93.7%
3 reps	242 lbs	90.9%
4 reps	249.3 lbs	88.2%
5 reps	256.7 lbs	85.7%
6 reps	264 lbs	83.3%
7 reps	271.3 lbs	81.1%
8 reps	278.7 lbs	78.9%
9 reps	286 lbs	76.9%
10 reps	293.3 lbs	75%
11 reps	300.7 lbs	73.2%
12 reps	308 lbs	71.4%

FAQ

What is the one rep max for 220 lbs × 4 reps?

Lifting 220 lbs for 4 reps gives an estimated one rep max of 249.3 lbs

How much of my max is 220 lbs for 4 reps?

220 lbs for 4 reps works out at 88.2% of an estimated one rep max of 249.3 lbs.

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

90% of 249.3 lbs is 224.4 lbs and 70% is 174.5 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also