One Rep Max for 400 lbs × 2 reps

One Rep Max Calculator

One Rep Max for

lifted for

reps

What is the one rep max for 400 lbs × 2 reps?

Answer

Lifting 400 lbs for 2 reps gives an estimated one rep max of
426.7 lbs

A set of 2 reps at 400 lbs is

93.8%

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:

400 × (1 + 2 ÷ 30)

=

400 × 1.0667

=

426.7 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 426.7 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%405.3 lbs
90%384 lbs
85%362.7 lbs
80%341.3 lbs
75%320 lbs
70%298.7 lbs
65%277.3 lbs
60%256 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 400 lbs × 2 reps:

FormulaEstimated 1RM
Epley426.7 lbs
Brzycki411.4 lbs
Lombardi428.7 lbs
O'Conner420 lbs
Wathan422.9 lbs
Lander416.9 lbs
Mayhew445.8 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 400 lbs × 2 reps? (The answer is: 426.7 lbs). Enter the weight you lifted (e.g. 400), pick pounds or kilograms, and enter how many reps you managed (e.g. 2).

One Rep Max Calculator

One Rep Max for

lifted for

reps

One Rep Max Table for 400 lbs

RepsOne Rep Max% of 1RM
2 reps426.7 lbs93.8%
3 reps440 lbs90.9%
4 reps453.3 lbs88.2%
5 reps466.7 lbs85.7%
6 reps480 lbs83.3%
7 reps493.3 lbs81.1%
8 reps506.7 lbs78.9%
9 reps520 lbs76.9%
10 reps533.3 lbs75%
11 reps546.7 lbs73.2%
12 reps560 lbs71.4%

FAQ

What is the one rep max for 400 lbs × 2 reps?

Lifting 400 lbs for 2 reps gives an estimated one rep max of 426.7 lbs

How much of my max is 400 lbs for 2 reps?

400 lbs for 2 reps works out at 93.8% of an estimated one rep max of 426.7 lbs.

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

90% of 426.7 lbs is 384 lbs and 70% is 298.7 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also