One Rep Max-beregner
Beregn dit estimerede One Rep Max baseret på vægt og udførte gentagelser
What is a one rep max (1RM) and how is it calculated?
A one rep max (1RM) is the maximum weight you can lift for a single repetition. It's estimated using formulas like Epley: 1RM = Weight × (1 + Reps/30). For example, if you bench press 80kg for 8 reps, your estimated 1RM is about 101kg. Use 1RM percentages to plan training loads for strength, hypertrophy, or endurance.
(1-12 gentagelser anbefales for nøjagtighed)
Get Your Personalized Workout Plan
Turn your calculator results into action. Sign up for free to get AI-powered workout plans tailored to your body metrics and fitness goals.
Create Free AccountHvad er One Rep Max?
One Rep Max (1RM) er den maksimale vægt, du kan løfte i én enkelt gentagelse med korrekt form. Det er en vigtig måleenhed i styrketræning, der bruges til at måle fremskridt, planlægge træningsprogrammer og bestemme passende træningsvægte. At kende din 1RM giver dig mulighed for at træne med specifikke procenter til forskellige mål - styrke, hypertrofi eller udholdenhed.
1RM-formler forklaret
Flere formler estimerer din 1RM ud fra submaksimale løft. Epley-formlen (1RM = vægt × (1 + gentagelser/30)) fungerer bedst til 6-10 gentagelser. Brzycki-formlen (1RM = vægt × 36/(37-gentagelser)) er mere nøjagtig til lavere gentagelsesintervaller (1-6). Lander-formlen giver en god mellemvej. Alle formler bliver mindre nøjagtige over 10-12 gentagelser. For de bedste resultater skal du bruge en vægt, du kan løfte 3-6 gange med god form.
Sådan bruger du din 1RM
Når du kender din 1RM, kan du planlægge træningsbelastninger effektivt. For maksimal styr (1-5 gentagelser), arbejd ved 85-100% af 1RM. For styrke og størrelse (6-8 gentagelser), brug 75-85%. For hypertrofi (8-12 gentagelser), brug 65-75%. For muskulær udholdenhed (12-15+ gentagelser), brug 50-65%. Husk, at dette er estimater - prioriter altid korrekt form og brug en spotter ved tunge løft.
Frequently Asked Questions
How accurate are 1RM calculators?
1RM calculators are most accurate when using 3-6 reps at a heavy weight. Accuracy decreases significantly above 10 reps. The Brzycki formula tends to be most accurate for low reps (1-6), while the Epley formula works better for moderate reps (6-10). For best results, test with a weight you can lift for 3-5 reps with proper form.
Should I actually attempt my calculated 1RM?
Only attempt a true 1RM if you have experience with heavy lifting, proper form, and a trained spotter. For most training purposes, using calculated percentages of your estimated 1RM is safer and equally effective for programming. Many successful strength programs never require true maximal attempts.
How often should I test or recalculate my 1RM?
Recalculate your estimated 1RM every 4-8 weeks as you progress. This aligns with typical training cycles and ensures your working weights stay appropriately challenging. You can simply input your latest heavy set into the calculator rather than attempting a true 1RM test.
What percentage of 1RM should I train at?
For maximum strength, train at 85-95% of 1RM for 1-5 reps. For strength and size, use 75-85% for 5-8 reps. For hypertrophy (muscle growth), use 65-75% for 8-12 reps. For muscular endurance, use 50-65% for 12-20 reps. Most people benefit from varying percentages across their training week.
Why do different formulas give different results?
Each formula was developed from different research populations and methodologies. The Epley, Brzycki, and Lander formulas all make slightly different mathematical assumptions about the relationship between weight and reps. The differences are usually small (within 5%) and all provide useful estimates for training purposes.