One Rep Max for 245 lbs × 4 reps

One Rep Max Calculator
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What is the one rep max for 245 lbs × 4 reps?

Answer

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

245 × (1 + 4 ÷ 30) ≈ 277.7 lbs

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

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

See Also

One Rep Max Table for 245 lbs

RepsOne Rep Max% of 1RM
2 reps261.3 lbs93.8%
3 reps269.5 lbs90.9%
4 reps277.7 lbs88.2%
5 reps285.8 lbs85.7%
6 reps294 lbs83.3%
7 reps302.2 lbs81.1%
8 reps310.3 lbs79%
9 reps318.5 lbs76.9%
10 reps326.7 lbs75%
11 reps334.8 lbs73.2%
12 reps343 lbs71.4%

FAQ

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

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

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

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

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

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

See Also