运动
已验证计算器，公式透明
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.
您的输入
工作原理
- 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)常见问题
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.
工作原理
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.
公式
此计算器背后的数学公式，供您核对结果。
Epley Formula
This formula estimates the maximum weight you can lift for one rep based on a submaximal set.
实际应用场景
此计算在日常生活中的应用。
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.
提示与常见错误
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.
假设与限制
- Use the stated inputs and units.
- Results are estimates for planning and education.
- Check measurements and source data before making an important decision.