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单次最大重量计算器 (1RM)

使用7种经过验证的公式（Epley、Brzycki）计算卧推、深蹲、硬拉等动作的单次最大重量。包含力量训练百分比图表，助力训练编排。

How to Estimate Your One Rep Max Without Testing It

Testing your true one rep max can be risky, especially without a spotter or proper setup. Fortunately, validated formulas let you estimate your 1RM from a submaximal set. The most popular is the Brzycki formula: 1RM equals weight times 36 divided by 37 minus reps. The Epley formula uses weight times 1 plus 0.0333 times reps. Both produce similar results for sets of 10 reps or fewer, which is the recommended range for accuracy. Simply perform a set to near failure with good form, enter the weight and reps completed, and the calculator will project your estimated max. This approach is safer than maxing out and can be repeated frequently to track strength progress.

What Percentage of Your 1RM Should You Train At for Hypertrophy?

Training intensity relative to your 1RM determines the primary adaptation your muscles undergo. For hypertrophy or muscle growth, the optimal range is generally 60 to 80 percent of your 1RM for 6 to 12 reps per set. For pure strength, work at 85 to 100 percent for 1 to 5 reps. Muscular endurance develops best at 40 to 60 percent for 15 or more reps. Most well-designed training programmes include phases at different intensity ranges to develop all aspects of performance. Knowing your estimated 1RM allows you to programme precise percentages, which removes guesswork and ensures progressive overload over time.

Frequently Asked Questions

How do I calculate my max for bench press?▼
Perform a set of bench press with a weight you can lift for 3 to 10 reps with good form, stopping close to failure. Enter the weight and number of reps into a 1RM calculator that uses the Brzycki or Epley formula. The result is your estimated one rep max without the risk of actually maxing out.
Is the Brzycki formula accurate?▼
The Brzycki formula is considered one of the most accurate 1RM estimation methods, particularly for sets of 1 to 10 reps. Accuracy decreases as rep counts increase beyond 10. For best results, use a weight that lets you complete 3 to 6 reps, which provides the most reliable estimate.
Should I test my 1RM in the gym?▼
Testing your true 1RM carries inherent injury risk and is typically only necessary for competitive powerlifters. For general training, estimating your 1RM from a submaximal set is safer and nearly as accurate. If you do test, always use a spotter, proper warm-up, and start conservatively.

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