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    One Rep Max for 40 kg × 4 reps

    One Rep Max Calculator
    One Rep Max for
    lifted for
    reps

    What is the one rep max for 40 kg × 4 reps?

    Answer

    Lifting 40 kg for 4 reps gives an estimated one rep max of
    45.3 kg

    A set of 4 reps at 40 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:

    40 × (1 + 4 ÷ 30)

    ≈

    40 × 1.1333

    ≈

    45.3 kg

    Training Weights as a % of 1RM

    Percentages of your estimated max of 45.3 kg, the way most strength programmes prescribe load:

    % of 1RMWorking Weight
    95%43.1 kg
    90%40.8 kg
    85%38.5 kg
    80%36.3 kg
    75%34 kg
    70%31.7 kg
    65%29.5 kg
    60%27.2 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 40 kg × 4 reps:

    FormulaEstimated 1RM
    Epley45.3 kg
    Brzycki43.6 kg
    Lombardi45.9 kg
    O'Conner44 kg
    Wathan45.3 kg
    Lander44.1 kg
    Mayhew46.6 kg

    Related Calculations

    See Also

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    What is my 1 rep max for 40 kg × 4 reps?. 40 kg for 4 reps gives an estimated one rep max of 45.3 kg. That set is 88.2% of your maximum — see the full rep table.
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    One Rep Max Table for 40 kg

    RepsOne Rep Max% of 1RM
    2 reps42.7 kg93.8%
    3 reps44 kg90.9%
    4 reps45.3 kg88.2%
    5 reps46.7 kg85.7%
    6 reps48 kg83.3%
    7 reps49.3 kg81.1%
    8 reps50.7 kg78.9%
    9 reps52 kg76.9%
    10 reps53.3 kg75%
    11 reps54.7 kg73.2%
    12 reps56 kg71.4%

    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 40 kg × 4 reps? (The answer is: 45.3 kg). Enter the weight you lifted (e.g. 40), pick pounds or kilograms, and enter how many reps you managed (e.g. 4).
    Recalculate with different values ↑

    FAQ

    What is the one rep max for 40 kg × 4 reps?

    Lifting 40 kg for 4 reps gives an estimated one rep max of 45.3 kg

    How much of my max is 40 kg for 4 reps?

    40 kg for 4 reps works out at 88.2% of an estimated one rep max of 45.3 kg.

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

    90% of 45.3 kg is 40.8 kg and 70% is 31.7 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

    See Also