1RM calculator (One Rep Max)
Schat je One Rep Max (1RM) in met 6 bewezen formules. Krijg een complete tabel met trainingsgewicht-percentages voor kracht-, hypertrofie- en duurtraining.
What is One Rep Max (1RM)?
One Rep Max (1RM) is the maximum amount of weight you can lift for one repetition of an exercise with proper form. It serves as a benchmark for measuring strength and designing effective training programs.
Gebruikte formules
This calculator uses 6 widely-accepted formulas to estimate your 1RM. The average of all 6 is shown as the primary result, with individual formula breakdowns below.
Veelgestelde vragen
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Is testing 1RM directly safe?
Direct 1RM testing carries some risk, especially for beginners. We recommend using this calculator to estimate your 1RM based on submaximal lifts instead — it's both safe and accurate. If you must test, always use a spotter.
Waarom geven verschillende formules verschillende resultaten?
Each formula was developed from different research samples and statistical models. Brzycki is most accurate for moderate rep ranges (5-10 reps); Epley performs better at lower rep counts. This calculator averages multiple formulas for greater reliability.
Hoe gebruik ik 1RM-percentages in mijn training?
Strength training: 85-100% 1RM, 1-5 reps; Hypertrophy (muscle building): 67-85% 1RM, 6-12 reps; Endurance training: 50-67% 1RM, 15+ reps. Consider periodizing across intensity ranges.
