单次最大重量（1RM）计算器
本单次最大重量计算器根据您的次最大重量训练数据估算您能举起的最大重量。输入重量和完成的次数，使用包括 Epley 和 Brzycki 在内的多个经验证公式计算您的 1RM。
Calculate Your One Rep Max
Enter the weight you lifted and the number of reps you completed to estimate your one-rep max across multiple formulas.
Enter reps between 1 and 30. If reps = 1, the weight entered is your 1RM.
Frequently Asked Questions
什么是一次最大重量（1RM）？
一次最大重量（1RM）是您能以正确姿势完成一次动作的最大重量，是衡量力量的金标准。它用于制定训练计划（各组次数对应的重量比例）、追踪进步和评估力量水平。不必每次都测试1RM，可通过完成多次的重量用公式估算。
如何计算1RM？
最常用的Epley公式：1RM = 重量 × (1 + 次数/30)。例如用100kg做8次：1RM = 100 × (1 + 8/30) = 100 × 1.267 = 126.7kg。Brzycki公式：1RM = 重量 × (36 / (37 - 次数))，适用于次数≤10时更精准。建议用3-5次完成的重量计算，次数越少估算越准确。
常用的1RM估算公式有哪些？
主要公式：Epley公式（最常用）：1RM = 重量 × (1 + 次数/30)；Brzycki公式：1RM = 重量 × (36 / (37 - 次数))；Lander公式：1RM = 重量 × 100 / (101.3 - 2.67123 × 次数)；Lombardi公式：1RM = 重量 × 次数^0.1。次数在5次左右时各公式结果相近，超过10次误差增大。
各训练目标对应的1RM百分比是多少？
基于1RM的训练强度区间：最大力量（1-3次）：90-100% 1RM；力量/爆发力（3-5次）：80-90%；肌肥大（6-12次）：65-80%；肌肉耐力（12-20次）：50-65%；恢复训练（20次以上）：30-50%。注意这是参考范围，实际训练应根据个人恢复能力和训练目的调整。
1RM因人而异的原因是什么？
影响1RM的因素：肌肉横截面积（肌肥大训练效果）；神经肌肉效率（同等肌肉量下的力量输出）；肌纤维组成（快慢肌比例）；关节角度和杠杆比（骨骼结构）；技术和动作效率；当天身体状态（睡眠、营养、疲劳）。这也是为什么有人体型不大但力量很大，有人肌肉多但1RM相对较低。
多久测试一次1RM合适？
初学者不建议频繁测试1RM，应优先发展技术和基础力量。中级以上训练者可每12-16周进行一次1RM测试（通常在训练周期结束时）。日常训练用计算的1RM指导重量选择，避免频繁极限测试带来的受伤风险和神经系统过度疲劳。
卧推、深蹲和硬拉的好1RM是多少？
以体重倍数衡量（男性参考）：初学者：卧推0.5倍体重，深蹲0.75倍，硬拉1倍；中级：卧推1.0倍，深蹲1.5倍，硬拉2倍；高级：卧推1.5倍，深蹲2倍，硬拉2.5倍；精英：卧推2倍，深蹲2.5倍，硬拉3倍。女性数值约低10-20%。
如何安全测试1RM？
安全测试1RM步骤：充分热身（至少15-20分钟）；从约60% 1RM开始，每组递增10-15%，组间休息3-5分钟；目标重量用2-3次，实际1RM尝试前做好精神准备；有保护员在场（卧推、深蹲必须有保护）；不要在疲劳状态下测试；测试后给予充分恢复（至少48-72小时）。
运动员需要知道1RM吗？
大多数运动项目运动员确实使用百分比训练法（基于1RM），包括举重、健力、美式橄榄球、田径力量项目等。但对于技术性为主的运动（篮球、足球、游泳），力量训练通常关注动作质量和功能性力量，而非追求1RM最大化。日常健身者了解1RM有助于优化训练负荷，但并非必需。
1RM测试前应该吃什么？
测试前2-3小时：适量碳水化合物为主的餐食（约3-4克碳水/公斤体重）加适量蛋白质，避免高脂肪或高纤维（消化慢）；测试前30-60分钟：小份碳水（香蕉、运动饮料）；保持水分充足（尿液淡黄色为标准）；可考虑咖啡因（3-6mg/kg体重）在测试前1小时摄入以提升表现。
How to Calculate Your One Rep Max (1RM)
What is a One Rep Max (1RM)?
A one-rep max (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise with proper form. It is widely considered the gold standard for measuring absolute strength in weight training and powerlifting.
Rather than attempting a true 1RM in the gym, which carries a higher risk of injury, lifters commonly use submaximal loads and rep counts to estimate their 1RM mathematically. This approach is safer and can be just as accurate for programming purposes. Our 1RM prediction calculator uses seven validated formulas to give you the most reliable estimate possible.
How to Use This Calculator
- Enter the weight you lifted in pounds (lbs) or kilograms (kg) using the unit toggle.
- Enter the number of reps you completed (between 2 and 30). If you lifted for only 1 rep, the weight itself is your 1RM.
- Click "Calculate 1RM" to see your estimated one-rep max from multiple different formulas.
- Review the formula breakdown and the percentage-based training weight table to plan your workouts.
For the most accurate 1RM prediction, use a weight that allows you to complete between 2 and 10 reps with good form. Estimates become less reliable beyond 10 reps.
1RM Formulas Explained
This calculator uses multiple well-established formulas from exercise science research. Each formula takes your weight and reps as input and produces a slightly different estimate. The calculator averages all results to give you a reliable overall 1RM prediction.
Epley Formula (Most Popular)
1RM = weight x (1 + reps / 30)
Developed by Boyd Epley, this is the most widely cited 1RM prediction equation and is used by the National Strength and Conditioning Association (NSCA). Best for rep ranges of 6-10.
Brzycki Formula
1RM = weight x 36 / (37 - reps)
Created by Matt Brzycki, this formula is particularly accurate for lower rep ranges (1-5 reps) and is commonly used in collegiate strength programs. Produces nearly identical results to Epley at 10 reps.
Lombardi Formula
1RM = weight x reps^0.10
A power-based formula that tends to produce slightly more conservative estimates compared to Epley and Brzycki. Works well across a broad range of reps.
Mayhew Formula
1RM = (100 x weight) / (52.2 + 41.9 x e^(-0.055 x reps))
Uses an exponential decay model. This formula was originally derived from bench press data and works well across a wide rep range.
O'Conner Formula
1RM = weight x (1 + 0.025 x reps)
A simple linear model that provides a quick estimate. It tends to produce lower predictions for higher rep ranges compared to other formulas.
Wathan Formula
1RM = (100 x weight) / (48.8 + 53.8 x e^(-0.075 x reps))
Developed for a wide range of exercises, the Wathan formula uses an exponential model and is considered one of the most accurate for moderate rep ranges (5-10).
Lander Formula
1RM = (100 x weight) / (101.3 - 2.67123 x reps)
A linear regression-based formula that provides reliable estimates for rep ranges of 2-12. It is straightforward and produces results between Epley and Brzycki.
Formula Comparison Table
Each 1RM formula has strengths in different scenarios. Use this comparison to understand which formula best fits your training:
| Formula | Best For | Equation |
|---|---|---|
| Epley | 6-10 reps, general use | W x (1 + R/30) |
| Brzycki | 1-5 reps, low rep sets | W x 36 / (37 - R) |
| Lombardi | Broad rep range, conservative | W x R^0.10 |
| Mayhew | Bench press, wide rep range | 100W / (52.2 + 41.9e^(-0.055R)) |
| O'Conner | Quick estimate, low reps | W x (1 + 0.025R) |
| Wathan | 5-10 reps, high accuracy | 100W / (48.8 + 53.8e^(-0.075R)) |
| Lander | 2-12 reps, balanced | 100W / (101.3 - 2.67123R) |
W = weight lifted, R = reps completed. For the most reliable 1RM prediction, average all formulas as this calculator does.
Examples
Example 1: Bench Press
You bench press 185 lbs for 5 reps.
- Epley: 185 x (1 + 5/30) = 215.8 lbs
- Brzycki: 185 x 36 / (37 - 5) = 208.1 lbs
- Lombardi: 185 x 5^0.10 = 216.2 lbs
- Average across all formulas: approximately 210 lbs
Example 2: Squat
You squat 100 kg for 8 reps.
- Epley: 100 x (1 + 8/30) = 126.7 kg
- Brzycki: 100 x 36 / (37 - 8) = 124.1 kg
- O'Conner: 100 x (1 + 0.025 x 8) = 120.0 kg
- Average across all formulas: approximately 123.75 kg
Example 3: Deadlift
You deadlift 315 lbs for 3 reps.
- Epley: 315 x (1 + 3/30) = 346.5 lbs
- Brzycki: 315 x 36 / (37 - 3) = 333.5 lbs
- O'Conner: 315 x (1 + 0.025 x 3) = 338.6 lbs
- Average across all formulas: approximately 340 lbs
Training Percentage Chart
Once you know your estimated 1RM, use this percentage-based training chart to structure your workouts. Different percentages of your 1RM correspond to different training goals and rep ranges:
| % of 1RM | Reps | Training Goal |
|---|---|---|
| 100% | 1 | Max Strength (peaking / competition) |
| 95% | 2 | Strength (neural adaptations) |
| 90% | 3-4 | Strength (heavy training) |
| 85% | 5 | Strength / Hypertrophy |
| 80% | 6-8 | Hypertrophy (muscle growth) |
| 75% | 8-10 | Hypertrophy (volume) |
| 70% | 10-12 | Hypertrophy / Endurance |
| 65% | 12-15 | Endurance (metabolic stress) |
| 60% | 15-20 | Endurance (conditioning) |
The training weight table in the calculator automatically rounds weights to the nearest 2.5 lbs or 1.25 kg so you can load a barbell with standard plates.
Strength Standards by Exercise
These general strength standards are expressed as a multiple of bodyweight for adult male lifters. Female standards are typically 60-70% of these values. Use your estimated 1RM to see where you stand:
| Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| Bench Press | 0.5x BW | 1.0x BW | 1.5x BW | 2.0x BW |
| Squat | 0.75x BW | 1.25x BW | 2.0x BW | 2.5x BW |
| Deadlift | 1.0x BW | 1.5x BW | 2.25x BW | 3.0x BW |
| Overhead Press | 0.35x BW | 0.65x BW | 1.0x BW | 1.35x BW |
BW = bodyweight. Standards are approximate and vary by age, training history, and body composition. Novice: <1 year, Intermediate: 1-3 years, Advanced: 3-5+ years, Elite: competitive level.
Use Cases
Strength Program Design
Coaches and athletes use 1RM estimates to prescribe training loads. Programs like Wendler 5/3/1, Starting Strength, and Juggernaut Method all rely on percentage-based programming derived from a 1RM.
Progress Tracking
By periodically recalculating your estimated 1RM, you can track strength gains over time without needing to test a true max every training cycle.
Competition Preparation
Powerlifters and weightlifters use 1RM estimates to plan their attempt selections for competition, ensuring they open at a manageable weight and build toward a personal record.
Rehabilitation and Return to Training
After an injury, a 1RM calculator helps determine safe working weights based on submaximal tests, allowing a gradual and controlled return to full training loads.
Tips and Best Practices
- Use a rep range of 2-10 for the most accurate estimate. Higher rep sets (15+) reduce prediction accuracy.
- Perform your test set with strict form and full range of motion for reliable results.
- Warm up properly before your test set to ensure peak performance without fatigue.
- Retest your estimated 1RM every 4-8 weeks to keep your training weights current.
- Remember that 1RM estimates are exercise-specific. A squat 1RM does not predict your deadlift 1RM.
- Consider averaging multiple formulas (as this calculator does) rather than relying on a single equation for a more robust estimate.
- Never attempt a true 1RM without a spotter or safety equipment in place.