One Rep Max for 30 kg × 4 reps

One Rep Max Calculator

What is the one rep max for 30 kg × 4 reps?

Answer

Lifting 30 kg for 4 reps gives an estimated one rep max of

34 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

30 × (1 + 4 ÷ 30) = 34 kg

comparison of methods: six other published formulas give 32.7–35 kg

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	32.3 kg
90%	30.6 kg
88.2%	30 kg — this set
85%	28.9 kg
80%	27.2 kg
75%	25.5 kg
70%	23.8 kg
65%	22.1 kg
60%	20.4 kg

Related Calculations

34 kg to lbs - 34 kg ≈ 74.96 pounds

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 30 kg

Reps	One Rep Max	% of 1RM
2 reps	32 kg	93.8%
3 reps	33 kg	90.9%
4 reps	34 kg	88.2%
5 reps	35 kg	85.7%
6 reps	36 kg	83.3%
7 reps	37 kg	81.1%
8 reps	38 kg	78.9%
9 reps	39 kg	76.9%
10 reps	40 kg	75%
11 reps	41 kg	73.2%
12 reps	42 kg	71.4%

FAQ

What is the one rep max for 30 kg × 4 reps?

Lifting 30 kg for 4 reps gives an estimated one rep max of 34 kg

How much of my max is 30 kg for 4 reps?

30 kg for 4 reps works out at 88.2% of an estimated one rep max of 34 kg.

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

90% of 34 kg is 30.6 kg and 70% is 23.8 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also