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One Rep Max (1RM)
健康Find out your theoretical 1-rep max and lifting percentages.
ttb run one-rep-max
lbs
reps
Brzycki
253
Epley
263
Lombardi
264
Average 1 Rep Max
260 lbs
100% / 1 RM260 lbs
95% / 2 RM247 lbs
90% / 3-4 RM234 lbs
85% / 5-6 RM221 lbs
80% / 7-8 RM208 lbs
75% / 9-10 RM195 lbs
70% / 11-12 RM182 lbs
65%169 lbs
60%156 lbs
50%130 lbs
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如何使用 One Rep Max (1RM)
Enter the weight you lifted and the number of reps you completed. The calculator estimates your theoretical one-rep max using the Brzycki, Epley, and Lander formulas. It also generates a percentage chart showing your estimated weights for 2-12 rep ranges.
1
Enter your parameters
Configure the inputs for the One Rep Max according to your specific needs.
2
View real-time results
The utility instantly processes your request and displays the calculated outputs directly in your browser.
3
Copy or Download
Click the copy icon next to the final output to instantly grab the result, or export it if applicable.
常见问题
What is a 1RM?+
Your 1RM (one-rep max) is the maximum weight you can lift for a single repetition with proper form. It's the gold standard for measuring absolute strength and is used to program training percentages.
Should I actually test my 1RM?+
Testing a true 1RM carries injury risk, especially for beginners. Instead, perform a set of 3-5 reps to near failure and use this calculator to estimate your max. Direct 1RM testing should only be done with a spotter and proper warm-up.