One Repetition Maximum (1RM) Calculator

Estimate maximum load for one repetition using validated formulas

重要医学免责声明

本计算器是教育和临床决策支持工具。结果不能替代专业医学评估、实验室检查或临床判断。诊断、治疗和临床决策请务必咨询合格的医疗保健专业人员。计算基于经科学验证的公式，但可能不适用于所有患者。

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What is 1RM?

One Repetition Maximum (1RM) is the maximum weight that can be lifted for one complete repetition of an exercise with proper form. It is used to determine training intensities and track strength progress.

How to Calculate

Enter the weight you lifted and the number of repetitions you performed (before failure). Choose a formula (Brzycki is most common). The calculator estimates your 1RM and provides training percentages for different intensity zones.

Limitations

These formulas provide estimates and accuracy decreases above 10 repetitions. Direct 1RM testing is more accurate but carries injury risk. Always use proper form and have a spotter. Consult a fitness professional before maximum strength testing.

FAQ

References

1. Brzycki M. Strength Testing—Predicting a One-Rep Max from Reps-to-Fatigue. Journal of Physical Education, Recreation & Dance. 1993;64(1):88-90.
2. Epley B. Poundage Chart. Boyd Epley Workout. Lincoln, NE: University of Nebraska Press; 1985.
3. Lander J. Maximums based on reps. NSCA Journal. 1985;6:60-61.
4. Baechle TR, Earle RW. Essentials of Strength Training and Conditioning. 3rd ed. Champaign, IL: Human Kinetics; 2008.