Υπολογιστής One Rep Max
Εκτιμήστε το μέγιστο βάρος που μπορείτε να σηκώσετε για μία επανάληψη βάσει της υπομέγιστης απόδοσής σας. Απαραίτητο για τον προγραμματισμό δύναμης βασισμένο σε ποσοστά.
What Is a One-Rep Max and Why Estimate It?
A one-rep max (1RM) is the maximum weight a person can lift for a single repetition with proper form. It's the gold standard for measuring strength and the basis for percentage-based training programs. However, actual 1RM testing carries injury risk, requires significant warm-up time, and creates fatigue that impacts the rest of a training session. Estimating 1RM from submaximal lifts gives you the programming benefits without the downsides.
How the Estimation Works
This calculator uses the Epley formula: 1RM = Weight × (1 + Reps / 30). It's most accurate with 2-10 reps – higher rep ranges increase estimation error. The calculator also generates a percentage table showing estimated weights for different rep ranges and training intensities, which is directly applicable to program design.
Using 1RM in Program Design
Percentage-based programming is standard in strength training. Typical prescriptions: 85-100% of 1RM for maximal strength (1-3 reps), 70-85% for hypertrophy (6-12 reps), and 50-70% for muscular endurance (12-20 reps). For your clients, use estimated 1RM to set precise working weights rather than relying on RPE alone. This removes the guesswork from progressive overload.
When to Re-Test or Re-Estimate
Re-estimate 1RM every 4-8 weeks or whenever a client completes a training block. If a client's estimated 1RM increases, that's direct evidence of strength gains – even if their body weight hasn't changed. This is valuable feedback for clients who are focused solely on the scale.
Practical Tips for Personal Trainers
For new clients, use a conservative rep range (5-8 reps) for the estimation set to improve accuracy. Always ensure proper form before recording the set. For clients who've never tested strength formally, the estimated 1RM table is a great educational tool – it shows them what they're capable of and gives context to their daily training weights.
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