I-Calculator ye-One Rep Max
Ubalo lwe-1RM yakho ukusuka kubunzima kunye nokuphindaphinda, ngepesenti yetheyibhile yoqeqesho.
Iinketho ze projekti
Malunga nale Calculator
A one-rep-max (1RM) calculator estimates the most weight you could lift for a single repetition from a set you actually performed. It uses the Epley formula (1RM = w × (1 + reps/30)) by default, with Brzycki, Lombardi and O’Conner as alternatives, and prints a table of training loads at common percentages of your max.
Say you squat 100 kg for 5 clean reps. Epley estimates 100 × (1 + 5 ÷ 30) = 100 × 1.167 ≈ 116.7 kg, while Brzycki gives 100 × 36 ÷ (37 − 5) = 112.5 kg. The two agree closely for sets of about 2–10 reps and drift apart on very high-rep sets, which is why the tool shows several formulas side by side.
From the estimated max it builds a percentage table so you can program training loads — for example roughly 85% for a hard triple, 70% for hypertrophy work. Estimating a 1RM from a moderate set is safer than testing a true single, especially without a spotter, and lets you set weights without maxing out every session.
Imibuzo ebuza rhoqo
Ubukhulu obuphezulu obuphindaphindwayo olunye buqikelelwa njani?
Kwiseti ogqibe ngayo. I-Epley formula yi-1RM = ubunzima × (1 + iirepeti ÷ 30); iBrzycki yi-ubunzima × 36 ÷ (37 − iirepeti). Zonke zichanekile malunga ne-2-10 yeirepeti kwaye zihlukane kwiseti ephezulu kakhulu yeirepeti.
Kutheni ubonisa iipesenti ze-1RM yam?
Strength programs prescribe loads as a percentage of your max — for example 5 reps near 85% or hypertrophy work around 70%. The table converts your estimated 1RM into those working weights.
Ingaba ukuqikelela kukhuselekile kunekuvavanya ubukhulu obunyanzelekileyo?
Ii-1RM ezicalulweyo ezisuka kwiseti ephakathi zikhusela umngcipheko wokuxhaphaza ovela ekutywinweni kwesinye isidlali esisemthethweni, ngakumbi ngaphandle komgcini okanye iqela eliqeqeshiweyo.
How much should I lift for 5 reps?
Roughly 85–87% of your 1RM. The training-load table converts your estimated max into a weight for each percentage and estimates the reps each load allows using the Epley relationship.
Yeyiphi ifomula ye-1RM efanelekileyo kakhulu?
Zonke zii-estimates kwaye akukho nto ichanekileyo. UEpley noBrzycki bavumelana ngokusondeleyo kwi-2-10 yokuphinda-phinda kwaye bahlukana kwi-repetition ephezulu; isixhobo sibonisa uEpley, uBrzycki, uLombardi noO’Conner ukuze ulinganise kwabo kwiseti yakho.
Ndimele ndiyivavanye kwakhona i-max yam rhoqo kangakanani?
Every 4–8 weeks is typical, or simply recalculate from a hard set whenever your working weights climb. Estimating from a rep set avoids the fatigue and injury risk of frequent true-max attempts.
Ingaba oku kusebenza kwi-lift nganye?
Isebenza kakuhle kakhulu xa uphakamisa ibarbell njenge-squat, i-bench press kunye ne-deadlift apho ungayenza khona iseti elawulwayo ye-2-10 reps. Ayinokubalulekanga kakhulu xa uqeqesha ngokuzimela kunye neseti enamandla ephezulu kakhulu.
API — sebenzisa le calculator ukusuka kwikhowudi
Nceda le khadi lemali njengendawo esemva ye-JSON ekhululekileyo - akukho qhosha lifunekayo. Thumela amaxabiso endawo ezantsi njengeparameter yombuzo okanye i-JSON. Nantoni na oyenzayo isebenzisa okungagqibekanga okufanayo eli phepha ligqityiwe ngaphambili; iparameter engaziwayo yi 400, ayikho i zero ekhululekileyo. Funda i-API epheleleyo →
Incopho yesiphelo
GET https://calculator.free/api/v1/one-rep-max/curl
curl "https://calculator.free/api/v1/one-rep-max/?weight=100&reps=5&unit=kg"JavaScript fetch()
const r = await fetch(
"https://calculator.free/api/v1/one-rep-max/?" + new URLSearchParams({
"weight": "100",
"reps": "5",
"unit": "kg"
}));
const data = await r.json();
console.log(data.results);Results are estimates for general guidance only, not financial, medical or tax advice.