Sport
Verifizierter Rechner mit transparenter Formel
Repetition Max Calculator.
Estimates your one-rep max (1RM) and displays estimated strength for various rep ranges based on the weight lifted and number of reps performed.
Ihre Eingaben
So funktioniert es
- 1
Enter the weight you lifted.
- 2
Enter the number of repetitions you performed.
- 3
The calculator estimates your one-rep max using the Epley formula.
- 4
It also shows estimated weights for 5 and 10 reps.
weight * (1 + reps / 30)Häufig gestellte Fragen
What is the Epley formula?
The Epley formula estimates your 1RM as weight × (1 + reps/30). It's a common and simple method.
How accurate is this estimate?
It's an estimate and can vary by individual. For most people it's within a few percent, but actual 1RM may differ.
Can I use this for any exercise?
Yes, it works best for compound lifts like squat, bench press, and deadlift, but can be used for any lift.
Diese Rechner-Kategorie erkunden
Ergebnisse
Formel geprüftSchätzung nur zur allgemeinen Orientierung – wichtige Entscheidungen mit einem geeigneten Fachmann verifizieren.
So funktioniert es
Estimates your one-rep max (1RM) and displays estimated strength for various rep ranges based on the weight lifted and number of reps performed.
- Enter the weight you lifted.
- Enter the number of repetitions you performed.
- The calculator estimates your one-rep max using the Epley formula.
- It also shows estimated weights for 5 and 10 reps.
Formeln
Die Mathematik hinter diesem Rechner, aufgeschrieben, damit Sie das Ergebnis überprüfen können.
Epley Formula
This formula estimates the maximum weight you can lift for one rep based on a submaximal set.
Anwendungsfälle im Alltag
Wo diese Berechnung im täglichen Leben vorkommt.
Training Program Design
Use your estimated 1RM to set training loads for different rep ranges.
Example: If your 1RM is 120 kg, 5 reps would be about 120 / (1 + 5/30) = 102.9 kg.
Progress Tracking
Monitor strength gains without testing a true 1RM every time.
Example: Compare estimated 1RM over weeks to see improvement.
Competition Preparation
Plan attempts for powerlifting meets based on estimated capabilities.
Example: Know your opener and second attempt weights.
Tipps und häufige Fehler
Tips
- Use a weight you can lift with good form for the chosen reps.
- For best accuracy, perform the set to near failure (2-3 reps in reserve).
- Re-test periodically as your strength changes.
- Use the same formula consistently for tracking.
Common Mistakes to Avoid
- Using a weight that is too light (more than 3 reps in reserve) leads to underestimation.
- Using a weight that is too heavy (failing before the target reps) leads to overestimation.
- Ignoring fatigue: test when well-rested for accurate results.
Annahmen und Einschränkungen
- Use the stated inputs and units.
- Results are estimates for planning and education.
- Check measurements and source data before making an important decision.