One Rep Max for 230 kg × 4 reps

One Rep Max Calculator

What is the one rep max for 230 kg × 4 reps?

Answer

Lifting 230 kg for 4 reps gives an estimated one rep max of

260.7 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

230 × (1 + 4 ÷ 30) ≈ 260.7 kg

comparison of methods: six other published formulas give 250.9–268 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	247.7 kg
90%	234.6 kg
88.2%	230 kg — this set
85%	221.6 kg
80%	208.6 kg
75%	195.5 kg
70%	182.5 kg
65%	169.5 kg
60%	156.4 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 230 kg

Reps	One Rep Max	% of 1RM
2 reps	245.3 kg	93.8%
3 reps	253 kg	90.9%
4 reps	260.7 kg	88.2%
5 reps	268.3 kg	85.7%
6 reps	276 kg	83.3%
7 reps	283.7 kg	81.1%
8 reps	291.3 kg	79%
9 reps	299 kg	76.9%
10 reps	306.7 kg	75%
11 reps	314.3 kg	73.2%
12 reps	322 kg	71.4%

FAQ

What is the one rep max for 230 kg × 4 reps?

Lifting 230 kg for 4 reps gives an estimated one rep max of 260.7 kg

How much of my max is 230 kg for 4 reps?

230 kg for 4 reps works out at 88.2% of an estimated one rep max of 260.7 kg.

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

90% of 260.7 kg is 234.6 kg and 70% is 182.5 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also