One Rep Max Calculator
One-Rep Max (1RM) Calculator
计算 Your 1RM
快速示例
Your 1RM 计算结果
Estimated 1RM
Training Percentages
Strength Level Assessment
Training Recommendations
• 90-100%: Maximal effort, limit to 1-3 reps
• 80-89%: Strength focus, 3-5 reps
• 70-79%: Hypertrophy focus, 6-12 reps
• 60-69%: Endurance focus, 12+ reps
• Always warm up properly before attempting heavy lifts
Safety Notes
• These are estimates based on mathematical formulas
• Actual 1RM may vary based on technique, fatigue, and other factors
• Always use proper form and have a spotter when attempting max lifts
• Progress gradually and listen to your body
Enter your weight and reps to calculate your estimated 1RM
About One-Rep Max Calculator
The One-Rep Max (1RM) calculator estimates the maximum weight you can lift for one repetition based on your performance with submaximal weights. This is useful for programming training percentages and tracking strength progress.
Popular 1RM Formulas:
Brzycki Formula
Most popular: 1RM = weight × (36 / (37 - reps))
Epley Formula
1RM = weight × (1 + reps/30)
Lombardi Formula
1RM = weight × reps^0.1
O'Conner Formula
1RM = weight × (1 + reps/40)
Training Percentages:
90-100%: Maximal strength, neurological adaptation
80-89%: Strength development, low volume
70-79%: Muscle hypertrophy, moderate volume
60-69%: Muscular endurance, high volume
仅供教育目的。请咨询合格的专业人士获取财务或医疗建议。