One Rep Max for 355 lbs × 4 reps

One Rep Max Calculator
One Rep Max for
lifted for
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What is the one rep max for 355 lbs × 4 reps?

Answer

Lifting 355 lbs for 4 reps gives an estimated one rep max of
402.3 lbs

A set of 4 reps at 355 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:

355 × (1 + 4 ÷ 30)

≈

355 × 1.1333

≈

402.3 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 402.3 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%382.2 lbs
90%362.1 lbs
85%342 lbs
80%321.9 lbs
75%301.8 lbs
70%281.6 lbs
65%261.5 lbs
60%241.4 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 355 lbs × 4 reps:

FormulaEstimated 1RM
Epley402.3 lbs
Brzycki387.3 lbs
Lombardi407.8 lbs
O'Conner390.5 lbs
Wathan402.4 lbs
Lander391.8 lbs
Mayhew413.6 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 355 lbs × 4 reps? (The answer is: 402.3 lbs). Enter the weight you lifted (e.g. 355), pick pounds or kilograms, and enter how many reps you managed (e.g. 4).
Recalculate with different values ↑

One Rep Max Table for 355 lbs

RepsOne Rep Max% of 1RM
2 reps378.7 lbs93.8%
3 reps390.5 lbs90.9%
4 reps402.3 lbs88.2%
5 reps414.2 lbs85.7%
6 reps426 lbs83.3%
7 reps437.8 lbs81.1%
8 reps449.7 lbs78.9%
9 reps461.5 lbs76.9%
10 reps473.3 lbs75%
11 reps485.2 lbs73.2%
12 reps497 lbs71.4%

FAQ

What is the one rep max for 355 lbs × 4 reps?

Lifting 355 lbs for 4 reps gives an estimated one rep max of 402.3 lbs

How much of my max is 355 lbs for 4 reps?

355 lbs for 4 reps works out at 88.2% of an estimated one rep max of 402.3 lbs.

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

90% of 402.3 lbs is 362.1 lbs and 70% is 281.6 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also