One Rep Max for 245 kg × 4 reps

One Rep Max Calculator

What is the one rep max for 245 kg × 4 reps?

Answer

Lifting 245 kg for 4 reps gives an estimated one rep max of

277.7 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

245 × (1 + 4 ÷ 30) ≈ 277.7 kg

comparison of methods: six other published formulas give 267.3–285.5 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	263.8 kg
90%	249.9 kg
88.2%	245 kg — this set
85%	236 kg
80%	222.2 kg
75%	208.3 kg
70%	194.4 kg
65%	180.5 kg
60%	166.6 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 245 kg

Reps	One Rep Max	% of 1RM
2 reps	261.3 kg	93.8%
3 reps	269.5 kg	90.9%
4 reps	277.7 kg	88.2%
5 reps	285.8 kg	85.7%
6 reps	294 kg	83.3%
7 reps	302.2 kg	81.1%
8 reps	310.3 kg	79%
9 reps	318.5 kg	76.9%
10 reps	326.7 kg	75%
11 reps	334.8 kg	73.2%
12 reps	343 kg	71.4%

FAQ

What is the one rep max for 245 kg × 4 reps?

Lifting 245 kg for 4 reps gives an estimated one rep max of 277.7 kg

How much of my max is 245 kg for 4 reps?

245 kg for 4 reps works out at 88.2% of an estimated one rep max of 277.7 kg.

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

90% of 277.7 kg is 249.9 kg and 70% is 194.4 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also