How is my one rep max calculated?

The calculator uses the weight and reps you enter from a completed set to estimate the maximum weight you could lift for a single repetition. It applies a standard formula (like Epley or Brzycki) to provide an estimate, not an exact measurement.

Can I use this calculator for any exercise?

Yes, you can use it for any lift where you perform a set to near failure, such as bench press, squat, deadlift, or overhead press. The estimate is most accurate for compound lifts and when the set is performed with good form.

Is the one rep max estimate accurate?

The estimate is a good reference point but may vary from your actual 1RM due to factors like fatigue, technique, and muscle fiber composition. It's best used for planning training loads, not for predicting competition performance.

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最大一次重复 (1RM).

2026年10月15日

计算 1RM 与训练百分比

此计算器尚未完全翻译——部分文本以英文显示。

设备端计算无需注册

输入数值

输入时结果会更新。

02 / 答案

多种公式，一个估算值

不同的单次最大重量（1RM）公式结果略有差异，尤其是在重复次数较多时。本计算器对多种公式取平均并给出结果范围。

举起的重量 (lbs)

完成的次数

您的预估单次最大重量（1RM）

115.3 lbs

极差: 112.5 - 119.0 lbs

按百分比划分的训练重量

95%

接近极限(2 reps)

109.5 lbs

90%

大重量力量训练(3-4 reps)

103.8 lbs

85%

力量训练(5-6 reps)

98.0 lbs

80%

爆发力训练(6-8 reps)

92.2 lbs

75%

增肌训练(8-10 reps)

86.5 lbs

70%

肌肉耐力训练(10-12 reps)

80.7 lbs

65%

轻度耐力训练(12-15 reps)

74.9 lbs

60%

热身(15+ reps)

69.2 lbs

力量水平

初级

公式一致性

±3.3 lbs

可信度

高

安全须知

这些只是估算值——切勿仅凭计算结果直接加载杠铃重量。
10次或以下的重复次数得出的估算最准确，超过后准确度会明显下降。
在尝试接近极限的重量前，先通过逐渐加重的组次充分热身。
动作变形时应立即停止；大重量尝试时请使用保护者或安全架。

训练小贴士

每8到12周重新测试一次，而不是每周都追求新的最大值。
大多数训练强度介于您1RM的65%到85%之间。
力量训练偏向更大重量、更少次数；增肌训练偏向更多次数。
您的1RM会随睡眠、饮食和压力而变化——请将其视为一个动态目标。
以接近力竭的一组数据来估算，得出的结果更具参考价值。

Cite this calculator

Canonical URL: https://mathify.one/zh/fitness/one-rep-max

Updated 2026年10月15日

Cite as: Mathify. (2026). 最大一次重复 (1RM). https://mathify.one/zh/fitness/one-rep-max

Use Cases

Plan your training loads

Use your estimated 1RM to set appropriate weights for different rep ranges, such as 70-80% for hypertrophy or 85-95% for strength.

Example: If your estimated 1RM is 200 lbs, you might use 140-160 lbs for sets of 8-12 reps.

Track strength progress

Monitor your estimated 1RM over time to see if your strength is improving, even if you don't test a true one rep max.

Example: Compare your estimated 1RM from last month to this month to see gains.

Frequently Asked Questions

How is my one rep max calculated?: The calculator uses the weight and reps you enter from a completed set to estimate the maximum weight you could lift for a single repetition. It applies a standard formula (like Epley or Brzycki) to provide an estimate, not an exact measurement.
Can I use this calculator for any exercise?: Yes, you can use it for any lift where you perform a set to near failure, such as bench press, squat, deadlift, or overhead press. The estimate is most accurate for compound lifts and when the set is performed with good form.
Is the one rep max estimate accurate?: The estimate is a good reference point but may vary from your actual 1RM due to factors like fatigue, technique, and muscle fiber composition. It's best used for planning training loads, not for predicting competition performance.

Tips & Common Mistakes

Tips

For the most accurate estimate, use a weight you can lift for 2-10 reps with good form, leaving 1-2 reps in reserve.
Perform your set to near failure, but avoid going to absolute failure to reduce injury risk.
Use the same formula consistently when tracking progress to ensure comparisons are valid.
Re-test your estimated 1RM every 4-6 weeks to adjust your training loads.

Common Mistakes to Avoid

Using a weight that is too light (e.g., 20+ reps) can overestimate your 1RM.
Using a weight that is too heavy (e.g., 1-2 reps) may underestimate your 1RM due to fatigue or technique breakdown.
Not accounting for exercise type: the estimate is less accurate for isolation movements or exercises with a steep learning curve.

Last updated: August 13, 2026