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    One Rep Max for 280 lbs × 4 reps

    One Rep Max Calculator
    One Rep Max for
    lifted for
    reps

    What is the one rep max for 280 lbs × 4 reps?

    Answer

    Lifting 280 lbs for 4 reps gives an estimated one rep max of
    317.3 lbs

    A set of 4 reps at 280 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:

    280 × (1 + 4 ÷ 30)

    ≈

    280 × 1.1333

    ≈

    317.3 lbs

    Training Weights as a % of 1RM

    Percentages of your estimated max of 317.3 lbs, the way most strength programmes prescribe load:

    % of 1RMWorking Weight
    95%301.5 lbs
    90%285.6 lbs
    85%269.7 lbs
    80%253.9 lbs
    75%238 lbs
    70%222.1 lbs
    65%206.3 lbs
    60%190.4 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 280 lbs × 4 reps:

    FormulaEstimated 1RM
    Epley317.3 lbs
    Brzycki305.5 lbs
    Lombardi321.6 lbs
    O'Conner308 lbs
    Wathan317.4 lbs
    Lander309 lbs
    Mayhew326.2 lbs

    Related Calculations

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    What is my 1 rep max for 280 lbs × 4 reps?. 280 lbs for 4 reps gives an estimated one rep max of 317.3 lbs. That set is 88.2% of your maximum — see the full rep table.
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    One Rep Max Table for 280 lbs

    RepsOne Rep Max% of 1RM
    2 reps298.7 lbs93.8%
    3 reps308 lbs90.9%
    4 reps317.3 lbs88.2%
    5 reps326.7 lbs85.7%
    6 reps336 lbs83.3%
    7 reps345.3 lbs81.1%
    8 reps354.7 lbs78.9%
    9 reps364 lbs76.9%
    10 reps373.3 lbs75%
    11 reps382.7 lbs73.2%
    12 reps392 lbs71.4%

    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 280 lbs × 4 reps? (The answer is: 317.3 lbs). Enter the weight you lifted (e.g. 280), pick pounds or kilograms, and enter how many reps you managed (e.g. 4).
    Recalculate with different values ↑

    FAQ

    What is the one rep max for 280 lbs × 4 reps?

    Lifting 280 lbs for 4 reps gives an estimated one rep max of 317.3 lbs

    How much of my max is 280 lbs for 4 reps?

    280 lbs for 4 reps works out at 88.2% of an estimated one rep max of 317.3 lbs.

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

    90% of 317.3 lbs is 285.6 lbs and 70% is 222.1 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

    See Also