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
A set of 4 reps at 30 kg 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:
30 × (1 + 4 ÷ 30)
≈30 × 1.1333
≈34 kg
Training Weights as a % of 1RM
Percentages of your estimated max of 34 kg, the way most strength programmes prescribe load:
| % of 1RM | Working Weight |
|---|---|
| 95% | 32.3 kg |
| 90% | 30.6 kg |
| 85% | 28.9 kg |
| 80% | 27.2 kg |
| 75% | 25.5 kg |
| 70% | 23.8 kg |
| 65% | 22.1 kg |
| 60% | 20.4 kg |
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 30 kg × 4 reps:
| Formula | Estimated 1RM |
|---|---|
| Epley | 34 kg |
| Brzycki | 32.7 kg |
| Lombardi | 34.5 kg |
| O'Conner | 33 kg |
| Wathan | 34 kg |
| Lander | 33.1 kg |
| Mayhew | 35 kg |
Related Calculations
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 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 30 kg × 4 reps? (The answer is: 34 kg). Enter the weight you lifted (e.g. 30), pick pounds or kilograms, and enter how many reps you managed (e.g. 4).
One Rep Max Table for 30 kg
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
- What is my 1 rep max for 27.5 kg × 5 reps?
- What is my 1 rep max for 27.5 kg × 6 reps?
- What is my 1 rep max for 27.5 kg × 7 reps?
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- What is my 1 rep max for 27.5 kg × 9 reps?
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- What is my 1 rep max for 27.5 kg × 11 reps?
- What is my 1 rep max for 27.5 kg × 12 reps?
- What is my 1 rep max for 30 kg × 2 reps?
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- What is my 1 rep max for 30 kg × 6 reps?
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