Calculadora de repetición máxima
Calcula tu repetición máxima estimada según el peso y las repeticiones realizadas
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 reps recomendadas para precisión)
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Create Free Account¿Qué es la repetición máxima?
La Repetición Máxima (1RM) es el peso máximo que puedes levantar en una sola repetición con buena técnica. Es una métrica clave en el entrenamiento de fuerza que se utiliza para medir el progreso, planificar programas de entrenamiento y determinar los pesos de trabajo adecuados. Conocer tu 1RM te permite entrenar a porcentajes específicos según tus objetivos: fuerza, hipertrofia o resistencia.
Fórmulas de 1RM explicadas
Existen varias fórmulas para estimar tu 1RM a partir de levantamientos submáximos. La fórmula Epley (1RM = peso × (1 + reps/30)) funciona mejor para 6-10 reps. La fórmula Brzycki (1RM = peso × 36/(37-reps)) es más precisa para rangos de repeticiones bajas (1-6). La fórmula Lander ofrece un buen equilibrio. Todas las fórmulas pierden precisión por encima de 10-12 reps. Para mejores resultados, usa un peso que puedas levantar de 3 a 6 repeticiones con buena técnica.
Cómo usar tu 1RM
Una vez que conoces tu 1RM, puedes planificar tus cargas de entrenamiento de forma efectiva. Para fuerza máxima (1-5 reps), trabaja al 85-100% de tu 1RM. Para fuerza y tamaño (6-8 reps), usa el 75-85%. Para hipertrofia (8-12 reps), usa el 65-75%. Para resistencia muscular (12-15+ reps), usa el 50-65%. Recuerda que son estimaciones: prioriza siempre la buena técnica y usa un compañero de entrenamiento para los levantamientos pesados.
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.