One Rep Max for 70 kg × 4 reps

One Rep Max Calculator
One Rep Max for
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What is the one rep max for 70 kg × 4 reps?

Answer

Lifting 70 kg for 4 reps gives an estimated one rep max of
79.3 kg

A set of 4 reps at 70 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:

70 × (1 + 4 ÷ 30)

≈

70 × 1.1333

≈

79.3 kg

Training Weights as a % of 1RM

Percentages of your estimated max of 79.3 kg, the way most strength programmes prescribe load:

% of 1RMWorking Weight
95%75.4 kg
90%71.4 kg
85%67.4 kg
80%63.5 kg
75%59.5 kg
70%55.5 kg
65%51.6 kg
60%47.6 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 70 kg × 4 reps:

FormulaEstimated 1RM
Epley79.3 kg
Brzycki76.4 kg
Lombardi80.4 kg
O'Conner77 kg
Wathan79.4 kg
Lander77.2 kg
Mayhew81.6 kg

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 70 kg × 4 reps? (The answer is: 79.3 kg). Enter the weight you lifted (e.g. 70), pick pounds or kilograms, and enter how many reps you managed (e.g. 4).
Recalculate with different values ↑

One Rep Max Table for 70 kg

RepsOne Rep Max% of 1RM
2 reps74.7 kg93.8%
3 reps77 kg90.9%
4 reps79.3 kg88.2%
5 reps81.7 kg85.7%
6 reps84 kg83.3%
7 reps86.3 kg81.1%
8 reps88.7 kg78.9%
9 reps91 kg76.9%
10 reps93.3 kg75%
11 reps95.7 kg73.2%
12 reps98 kg71.4%

FAQ

What is the one rep max for 70 kg × 4 reps?

Lifting 70 kg for 4 reps gives an estimated one rep max of 79.3 kg

How much of my max is 70 kg for 4 reps?

70 kg for 4 reps works out at 88.2% of an estimated one rep max of 79.3 kg.

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

90% of 79.3 kg is 71.4 kg and 70% is 55.5 kg. Heavy strength work usually sits at 85–95%, while volume and technique work sits nearer 65–75%.

See Also