One Rep Max
Your one-rep max (1RM) — the maximum weight you can lift for one repetition — is the foundation of strength programming. Most training programs prescribe loads as a percentage of 1RM. Our calculator estimates your 1RM from a submaximal lift (safer than maxing out) using five validated formulas, and generates a full percentage table for program design.
الحد الأقصى المقدَّر للمرة الواحدة
حول One Rep Max (1RM) Calculator
Your one-rep max (1RM) — the maximum weight you can lift for one repetition — is the foundation of strength programming. Most training programs prescribe loads as a percentage of 1RM. Our calculator estimates your 1RM from a submaximal lift (safer than maxing out) using five validated formulas, and generates a full percentage table for program design.
كيفية الاستخدام
- Enter the weight you lifted and the number of reps (use 2–10 reps for best accuracy).
- See estimated 1RM from Epley, Brzycki, Lander, Lombardi, and O'Conner formulas.
- View the full percentage table: 50%, 60%, 70%, 75%, 80%, 85%, 90%, 95% of 1RM.
- Use the rep range calculator: find how many reps at a given weight equal what % of 1RM.
الصيغة والمنهجية
Epley (most common): 1RM = weight × (1 + reps/30). Brzycki: 1RM = weight × 36/(37 − reps). Lander: 1RM = weight × 100/(101.3 − 2.67123 × reps). Lombardi: 1RM = weight × reps^0.10. O'Conner: 1RM = weight × (1 + 0.025 × reps). Best accuracy with 4–6 rep sets.
حالات الاستخدام الشائعة
- Powerlifting programming: setting training loads for squat, bench, deadlift
- Hypertrophy programs: 70–85% 1RM for 6–12 rep ranges
- Strength testing: tracking progress without risky true 1RM attempts
- Percentage-based programs (5/3/1, Westside, Texas Method)
- Comparing strength relative to body weight (Wilks coefficient)
الأسئلة الشائعة
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