One Rep Max for 405 lbs × 4 reps

One Rep Max Calculator

One Rep Max for

lifted for

reps

What is the one rep max for 405 lbs × 4 reps?

Answer

Lifting 405 lbs for 4 reps gives an estimated one rep max of
459 lbs

A set of 4 reps at 405 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:

405 × (1 + 4 ÷ 30)

=

405 × 1.1333

=

459 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 459 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%436.1 lbs
90%413.1 lbs
85%390.2 lbs
80%367.2 lbs
75%344.3 lbs
70%321.3 lbs
65%298.4 lbs
60%275.4 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 405 lbs × 4 reps:

FormulaEstimated 1RM
Epley459 lbs
Brzycki441.8 lbs
Lombardi465.2 lbs
O'Conner445.5 lbs
Wathan459.1 lbs
Lander446.9 lbs
Mayhew471.9 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 405 lbs × 4 reps? (The answer is: 459 lbs). Enter the weight you lifted (e.g. 405), 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 405 lbs

RepsOne Rep Max% of 1RM
2 reps432 lbs93.8%
3 reps445.5 lbs90.9%
4 reps459 lbs88.2%
5 reps472.5 lbs85.7%
6 reps486 lbs83.3%
7 reps499.5 lbs81.1%
8 reps513 lbs78.9%
9 reps526.5 lbs76.9%
10 reps540 lbs75%
11 reps553.5 lbs73.2%
12 reps567 lbs71.4%

FAQ

What is the one rep max for 405 lbs × 4 reps?

Lifting 405 lbs for 4 reps gives an estimated one rep max of 459 lbs

How much of my max is 405 lbs for 4 reps?

405 lbs for 4 reps works out at 88.2% of an estimated one rep max of 459 lbs.

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

90% of 459 lbs is 413.1 lbs and 70% is 321.3 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also