实用工具

One Rep Max 计算器

单次最大重量计算器

Weight (kg)

执行次数

最佳：3–10次

🌐

Detailed Guide Coming Soon

We're working on a comprehensive educational guide for the One Rep Max Calculator in your language. The content below is shown in English.

是什么 One Rep Max Calculator?

▾

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. Because testing true 1RM carries injury risk, estimation formulas from submaximal efforts are commonly used.

DigiCalcs delivers precision-engineered tools for engineers and STEM professionals.

公式

▾

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

如何 One Rep Max Calculator

▾

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

例题解析

▾

示例 1

已知:80kg for 5 reps (Epley)

结果:1RM ≈ 93.3 kg

80 × (1 + 5/30) = 93.3

示例 2

已知:100kg for 8 reps (Brzycki)

结果:1RM ≈ 124.1 kg

100 × 36/(37-8) = 124.1

实际应用

▾

🏗️

Tracking personal health and fitness goals

🔬

Guidance for healthcare conversations with your doctor

📊

Monitoring progress during a weight management programme

Training Percentage Guide

▾

% 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

常见问题

▾

What is One Rep Max?

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.

参考资料

仅供参考。此工具不能替代专业医疗建议、诊断或治疗。请务必咨询合格的医疗保健专业人员。