One Rep Max for 500 lbs × 4 reps

One Rep Max Calculator

One Rep Max for

lifted for

reps

What is the one rep max for 500 lbs × 4 reps?

Answer

Lifting 500 lbs for 4 reps gives an estimated one rep max of
566.7 lbs

A set of 4 reps at 500 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:

500 × (1 + 4 ÷ 30)

=

500 × 1.1333

=

566.7 lbs

Training Weights as a % of 1RM

Percentages of your estimated max of 566.7 lbs, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%538.3 lbs
90%510 lbs
85%481.7 lbs
80%453.3 lbs
75%425 lbs
70%396.7 lbs
65%368.3 lbs
60%340 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 500 lbs × 4 reps:

FormulaEstimated 1RM
Epley566.7 lbs
Brzycki545.5 lbs
Lombardi574.3 lbs
O'Conner550 lbs
Wathan566.8 lbs
Lander551.8 lbs
Mayhew582.6 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 500 lbs × 4 reps? (The answer is: 566.7 lbs). Enter the weight you lifted (e.g. 500), 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 500 lbs

RepsOne Rep Max% of 1RM
2 reps533.3 lbs93.8%
3 reps550 lbs90.9%
4 reps566.7 lbs88.2%
5 reps583.3 lbs85.7%
6 reps600 lbs83.3%
7 reps616.7 lbs81.1%
8 reps633.3 lbs78.9%
9 reps650 lbs76.9%
10 reps666.7 lbs75%
11 reps683.3 lbs73.2%
12 reps700 lbs71.4%

FAQ

What is the one rep max for 500 lbs × 4 reps?

Lifting 500 lbs for 4 reps gives an estimated one rep max of 566.7 lbs

How much of my max is 500 lbs for 4 reps?

500 lbs for 4 reps works out at 88.2% of an estimated one rep max of 566.7 lbs.

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

90% of 566.7 lbs is 510 lbs and 70% is 396.7 lbs. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also