Praktikus

Egyismétléses Maximum Kalkulátor

One Rep Max Calculator

Weight (kg)

Reps performed

Best: 3–10 reps

What is One Rep Max Calculator?

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Az egy ismétlési maximum (1RM) az a maximális súly, amelyet egy gyakorlat egyszeri megismétléséhez jó formában meg lehet emelni. Ez az erő mérésének aranystandardja, és az edzési százalékok kiszámítására használják. Mivel a valódi 1RM tesztelése sérülési kockázatot rejt magában, általában szubmaximális erőfeszítésekből származó becslési képleteket használnak.

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Képlet

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f(x)Epley (1985): 1RM = weight × (1 + reps/30)

How to One Rep Max Calculator

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1Epley (1985): 1RM = weight × (1 + reps/30)
2Brzycki (1993): 1RM = weight × 36 / (37 − reps)
3Both formulas are most accurate for 3–10 reps; less accurate above 12
4Training percentages are calculated as % of 1RM for different adaptations

Worked Examples

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Example 1

Given:80kg for 5 reps (Epley)

Eredmény:1RM ≈ 93.3 kg

80 × (1 + 5/30) = 93.3

Example 2

Given:100kg for 8 reps (Brzycki)

Eredmény:1RM ≈ 124.1 kg

100 × 36/(37-8) = 124.1

Real-World Applications

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Tracking personal health and fitness goals

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Guidance for healthcare conversations with your doctor

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Monitoring progress during a weight management programme

Training Percentage Guide

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% of 1RM	Reps per Set	Adaptation
60–65%	12–15	Muscular endurance
70–75%	8–12	Hypertrophy (muscle size)
80–85%	4–6	Strength development
90–95%	2–3	Maximal strength
100%+	1	Competitive 1RM attempt

Frequently Asked Questions

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What is One Rep Max?

The one-repetition maximum (1RM) is the maximum weight you can lift for a single repetition of an exercise with good form. It is the gold standard for measuring strength and is used to calculate training percentages

How accurate is the One Rep Max calculator?

The calculator uses the standard published formula for one rep max. Results are accurate to the precision of the inputs you provide. For financial, medical, or legal decisions, always verify with a qualified professional.

What units does the One Rep Max calculator use?

This calculator works with inches, percentages. You can enter values in the units shown — the calculator handles all conversions internally.

What formula does the One Rep Max calculator use?

The core formula is: Epley (1985): 1RM = weight × (1 + reps/30). Each step in the calculation is shown so you can verify the result manually.

References

Csak tájékoztató jellegű. Ez az eszköz nem helyettesíti a professzionális orvosi tanácsot, diagnózist vagy kezelést. Mindig forduljon képzett egészségügyi szakemberhez.