单次最大重量(1RM)计算器 — 公式
## 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.
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.
计算示例
You bench press 185 lbs for 5 reps.
- 1RM = 185 * (1 + 5/30)
- 1RM = 185 * 1.1667
- 1RM = 215.8, rounded to 216 lbs
- 90% = 216 * 0.9 = 194 lbs
- 80% = 216 * 0.8 = 173 lbs