1RM-Rechner
Berechne dein geschätztes Maximalgewicht basierend auf Gewicht und ausgeführten Wiederholungen
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 Wiederholungen für Genauigkeit empfohlen)
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Create Free AccountWas ist das 1RM?
Das Ein-Wiederholungs-Maximum (1RM) ist das maximale Gewicht, das du für eine einzelne Wiederholung mit sauberer Technik heben kannst. Es ist eine Schlüsselkennzahl im Krafttraining zur Messung des Fortschritts, Planung von Trainingsprogrammen und Bestimmung geeigneter Arbeitsgewichte. Wenn du dein 1RM kennst, kannst du bei bestimmten Prozentsätzen für verschiedene Ziele trainieren.
1RM-Formeln erklärt
Mehrere Formeln schätzen dein 1RM aus submaximalen Hebungen. Die Epley-Formel (1RM = Gewicht x (1 + Wdh/30)) funktioniert am besten für 6-10 Wiederholungen. Die Brzycki-Formel (1RM = Gewicht x 36/(37-Wdh)) ist genauer für niedrigere Wiederholungsbereiche (1-6). Die Lander-Formel bietet einen guten Mittelweg. Alle Formeln werden über 10-12 Wiederholungen ungenauer.
Wie du dein 1RM nutzt
Wenn du dein 1RM kennst, kannst du Trainingslasten effektiv planen. Für maximale Kraft (1-5 Wdh.) arbeite bei 85-100% des 1RM. Für Kraft und Größe (6-8 Wdh.) nutze 75-85%. Für Hypertrophie (8-12 Wdh.) nutze 65-75%. Für Muskelausdauer (12-15+ Wdh.) nutze 50-65%. Achte immer auf saubere Technik.
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.