| Estimated 1RM (Epley) | hesaplanacak |
|---|---|
| Estimated 1RM (Brzycki) | hesaplanacak |
| Training Percentages | hesaplanacak |
| 50% / 60% / 70% / 80% / 90% | hesaplanacak |
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What Is One Rep Max (1RM)?
One Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition of an exercise. It is the gold standard for measuring absolute strength. Because testing true 1RM is fatiguing and carries injury risk, formulas exist to estimate it from submaximal lifts.
1RM Formulas
| Formula | Equation |
|---|---|
| Epley (1985) | 1RM = w x (1 + r/30) |
| Brzycki | 1RM = w x (36 / (37 - r)) |
| Lander | 1RM = (100 x w) / (101.3 - 2.67123 x r) |
| O'Conner | 1RM = w x (1 + 0.025 x r) |
Where w = weight lifted, r = repetitions performed (2–10 reps for best accuracy).
Percentage Chart (% of 1RM)
| % of 1RM | Reps (approx.) | Training Goal |
|---|---|---|
| 90–100% | 1–3 | Maximum strength |
| 80–89% | 4–6 | Strength |
| 70–79% | 7–10 | Strength-hypertrophy |
| 60–69% | 11–15 | Hypertrophy (muscle growth) |
| Below 60% | 16+ | Muscular endurance |
Tips for Estimating 1RM Safely
- Use 3–6 reps for the most accurate estimates
- Accuracy decreases above 10 reps
- Perform the lift to true failure (with a spotter) for best data
- Compare results across multiple formulas and average them
How to Use This Calculator
Using our calculator is simple: enter the required values into the input fields and click the calculate button. Results are displayed instantly on screen. You can adjust the values and recalculate to compare different scenarios and find the best option for your situation.
Frequently Asked Questions
| Question | Answer |
|---|---|
| How accurate are the results? | We use standard formulas and up-to-date 2025 rates. Individual circumstances may vary slightly. |
| Is this calculator free? | Yes, completely free and no registration required. |
| What should I do for exact figures? | For precise information, consult a relevant professional or official authority. |
| Does it work on mobile devices? | Yes, it works seamlessly on all devices and screen sizes. |
Important Notes
This calculator is provided for informational purposes only. For legal, financial, or medical decisions, always seek advice from qualified professionals. Calculation results do not constitute official documents. Legislative changes may affect results; please visit the relevant official website for the most up-to-date information. Our calculators are regularly updated to reflect current regulations and rates.
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