One Rep Max for 345 lbs × 4 reps

One Rep Max Calculator

One Rep Max for

lifted for

reps

What is the one rep max for 345 lbs × 4 reps?

Answer

Lifting 345 lbs for 4 reps gives an estimated one rep max of
391 lbs

A set of 4 reps at 345 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:

345 × (1 + 4 ÷ 30)

=

345 × 1.1333

=

391 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 391 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%371.5 lbs
90%351.9 lbs
85%332.4 lbs
80%312.8 lbs
75%293.3 lbs
70%273.7 lbs
65%254.2 lbs
60%234.6 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 345 lbs × 4 reps:

FormulaEstimated 1RM
Epley391 lbs
Brzycki376.4 lbs
Lombardi396.3 lbs
O'Conner379.5 lbs
Wathan391.1 lbs
Lander380.7 lbs
Mayhew402 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 345 lbs × 4 reps? (The answer is: 391 lbs). Enter the weight you lifted (e.g. 345), 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 345 lbs

RepsOne Rep Max% of 1RM
2 reps368 lbs93.8%
3 reps379.5 lbs90.9%
4 reps391 lbs88.2%
5 reps402.5 lbs85.7%
6 reps414 lbs83.3%
7 reps425.5 lbs81.1%
8 reps437 lbs78.9%
9 reps448.5 lbs76.9%
10 reps460 lbs75%
11 reps471.5 lbs73.2%
12 reps483 lbs71.4%

FAQ

What is the one rep max for 345 lbs × 4 reps?

Lifting 345 lbs for 4 reps gives an estimated one rep max of 391 lbs

How much of my max is 345 lbs for 4 reps?

345 lbs for 4 reps works out at 88.2% of an estimated one rep max of 391 lbs.

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

90% of 391 lbs is 351.9 lbs and 70% is 273.7 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also