One Rep Max for 220 lbs × 4 reps

One Rep Max Calculator
One Rep Max for
lifted for
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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

A set of 4 reps at 220 lbs 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:

220 × (1 + 4 ÷ 30)

≈

220 × 1.1333

≈

249.3 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 249.3 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%236.9 lbs
90%224.4 lbs
85%211.9 lbs
80%199.5 lbs
75%187 lbs
70%174.5 lbs
65%162.1 lbs
60%149.6 lbs

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 220 lbs × 4 reps:

FormulaEstimated 1RM
Epley249.3 lbs
Brzycki240 lbs
Lombardi252.7 lbs
O'Conner242 lbs
Wathan249.4 lbs
Lander242.8 lbs
Mayhew256.3 lbs

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 220 lbs × 4 reps? (The answer is: 249.3 lbs). Enter the weight you lifted (e.g. 220), pick pounds or kilograms, and enter how many reps you managed (e.g. 4).
Recalculate with different values ↑

One Rep Max Table for 220 lbs

RepsOne Rep Max% of 1RM
2 reps234.7 lbs93.8%
3 reps242 lbs90.9%
4 reps249.3 lbs88.2%
5 reps256.7 lbs85.7%
6 reps264 lbs83.3%
7 reps271.3 lbs81.1%
8 reps278.7 lbs78.9%
9 reps286 lbs76.9%
10 reps293.3 lbs75%
11 reps300.7 lbs73.2%
12 reps308 lbs71.4%

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