One Rep Max for 40 lbs × 4 reps

One Rep Max Calculator

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

Answer

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

45.3 lbs

Epley formula · an estimate from a set taken close to failure; accuracy depends on the exercise and the person and drops as reps grow

40 × (1 + 4 ÷ 30) ≈ 45.3 lbs

comparison of methods: six other published formulas give 43.6–46.6 lbs

Training Weights as a % of 1RM
% of 1RM	Working Weight
95%	43 lbs
90%	40.8 lbs
88.3%	40 lbs — this set
85%	38.5 lbs
80%	36.2 lbs
75%	34 lbs
70%	31.7 lbs
65%	29.4 lbs
60%	27.2 lbs

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 Table for 40 lbs

Reps	One Rep Max	% of 1RM
2 reps	42.7 lbs	93.7%
3 reps	44 lbs	90.9%
4 reps	45.3 lbs	88.3%
5 reps	46.7 lbs	85.7%
6 reps	48 lbs	83.3%
7 reps	49.3 lbs	81.1%
8 reps	50.7 lbs	78.9%
9 reps	52 lbs	76.9%
10 reps	53.3 lbs	75%
11 reps	54.7 lbs	73.1%
12 reps	56 lbs	71.4%

FAQ

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

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

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

40 lbs for 4 reps works out at 88.3% of an estimated one rep max of 45.3 lbs.

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

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

See Also