One Rep Max for 300 lbs × 4 reps

One Rep Max Calculator

One Rep Max for

lifted for

reps

What is the one rep max for 300 lbs × 4 reps?

Answer

Lifting 300 lbs for 4 reps gives an estimated one rep max of
340 lbs

A set of 4 reps at 300 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:

300 × (1 + 4 ÷ 30)

=

300 × 1.1333

=

340 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 340 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%323 lbs
90%306 lbs
85%289 lbs
80%272 lbs
75%255 lbs
70%238 lbs
65%221 lbs
60%204 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 300 lbs × 4 reps:

FormulaEstimated 1RM
Epley340 lbs
Brzycki327.3 lbs
Lombardi344.6 lbs
O'Conner330 lbs
Wathan340.1 lbs
Lander331.1 lbs
Mayhew349.5 lbs

Related Calculations

See Also

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 300 lbs × 4 reps? (The answer is: 340 lbs). Enter the weight you lifted (e.g. 300), pick pounds or kilograms, and enter how many reps you managed (e.g. 4).

One Rep Max Calculator

One Rep Max for

lifted for

reps

One Rep Max Table for 300 lbs

RepsOne Rep Max% of 1RM
2 reps320 lbs93.8%
3 reps330 lbs90.9%
4 reps340 lbs88.2%
5 reps350 lbs85.7%
6 reps360 lbs83.3%
7 reps370 lbs81.1%
8 reps380 lbs78.9%
9 reps390 lbs76.9%
10 reps400 lbs75%
11 reps410 lbs73.2%
12 reps420 lbs71.4%

FAQ

What is the one rep max for 300 lbs × 4 reps?

Lifting 300 lbs for 4 reps gives an estimated one rep max of 340 lbs

How much of my max is 300 lbs for 4 reps?

300 lbs for 4 reps works out at 88.2% of an estimated one rep max of 340 lbs.

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

90% of 340 lbs is 306 lbs and 70% is 238 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also