单次最大重复值计算器
根据力量训练公式计算您的单次最大重复值和任意重复范围的最佳训练重量
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What is 1RM?
Your One Rep Max (1RM) is the maximum weight you can lift for a single repetition. It's the gold standard for measuring strength and planning training programs.
Training Percentages
Use your 1RM to calculate optimal training weights: 85-100% for maximal strength (1-5 reps), 67-85% for muscle growth (6-12 reps), and 50-67% for endurance (12+ reps).
Formula Accuracy
Different formulas work better for different rep ranges. Epley is most popular for 1-10 reps, while Brzycki tends to be more conservative and accurate for higher reps.
Disclaimer: This calculator provides estimates based on established formulas. Always use proper form and have a spotter when testing heavy weights. Consult a fitness professional before starting new training programs.