One Rep Max for 230 lbs × 4 reps

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

Answer

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

230 × (1 + 4 ÷ 30) ≈ 260.7 lbs

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

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

See Also

One Rep Max Table for 230 lbs

RepsOne Rep Max% of 1RM
2 reps245.3 lbs93.8%
3 reps253 lbs90.9%
4 reps260.7 lbs88.2%
5 reps268.3 lbs85.7%
6 reps276 lbs83.3%
7 reps283.7 lbs81.1%
8 reps291.3 lbs79%
9 reps299 lbs76.9%
10 reps306.7 lbs75%
11 reps314.3 lbs73.2%
12 reps322 lbs71.4%

FAQ

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

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

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

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

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

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

See Also