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Calculatrice vérifiée avec une formule transparente
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.
Vos entrées
Comment ça marche
- 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)Questions fréquentes
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.
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Résultats
Formule vérifiéeEstimation à titre indicatif uniquement — vérifiez les décisions importantes avec un professionnel approprié.
Comment ça marche
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.
Formules
Les mathématiques derrière cette calculatrice, écrites pour que vous puissiez vérifier le résultat.
Epley Formula
This formula estimates the maximum weight you can lift for one rep based on a submaximal set.
Cas d'utilisation réels
Où ce calcul apparaît dans la vie quotidienne.
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.
Conseils et erreurs courantes
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.
Hypothèses et limites
- Use the stated inputs and units.
- Results are estimates for planning and education.
- Check measurements and source data before making an important decision.