One Rep Max (1RM) Rechner
Schätzen Sie Ihren one rep max (1RM) unter Verwendung von the Epley formula. Geben Sie Gewicht und reps to get your 1RM und training percentages.
Geschätztes 1RM
216 lbs
Estimated 1RM vs Weight Lifted
Formel
## How One Rep Max Is Estimated The Epley formula estimates the maximum weight you can lift for a single repetition. ### Formula **1RM = Weight x (1 + Reps / 30)** This formula is most accurate for rep ranges of 2-10. For higher reps, accuracy decreases because muscular endurance becomes a larger factor. ### Why 1RM Matters Knowing your 1RM allows you to program training at specific percentages, ensuring appropriate intensity for strength, hypertrophy, or endurance goals.
Lösungsbeispiel
You bench press 185 lbs for 5 reps.
- 011RM = 185 * (1 + 5/30)
- 021RM = 185 * 1.1667
- 031RM = 215.8, rounded to 216 lbs
- 0490% = 216 * 0.9 = 194 lbs
- 0580% = 216 * 0.8 = 173 lbs
Häufig Gestellte Fragen
How accurate is the Epley formula?
It is generally accurate within 5-10% for rep ranges of 2-10. Individual variation in muscle fiber composition affects accuracy.
Should I test my actual 1RM?
Testing 1RM carries injury risk and requires proper warm-up and spotters. Estimating from submaximal sets is safer for most lifters.
Does 1RM differ between exercises?
Yes. The formula works best for compound lifts like bench press, squat, and deadlift. Isolation exercises are less predictable.
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