What percentage of 1-RM corresponds to 4 repetitions?

To determine the percentage of one-repetition maximum (1-RM) that corresponds to a set number of repetitions, such as 4 repetitions, one can utilize established guidelines from resistance training literature. Generally, the percentage of 1-RM decreases as the number of repetitions performed increases.

For most strength training protocols, the relationship shows that when performing 4 repetitions, individuals typically work at around 90% of their 1-RM. This means that if someone can lift a certain weight for only one repetition, they would need to reduce that weight to approximately 90% to complete 4 successful repetitions.

This percentage is derived from strength training research and practical application, which outlines that as the number of repetitions increases, the maximum amount of weight one can lift decreases. Most lifters and strength coaches refer to these benchmarks to structure training programs efficiently.

As a result, the choice reflecting 90% aligns with the established guideline for the number of repetitions as a percentage of 1-RM when attempting to complete 4 repetitions.