1RM 계산기
수행한 무게와 횟수로 1회 최대 중량을 계산하세요
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.
(1-12회 권장)
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 Account1RM이란?
1RM(원렙맥스)은 올바른 자세로 딱 한 번 들 수 있는 최대 무게입니다. 근력 훈련의 핵심 지표로, 진행 상황을 측정하고 프로그램을 계획하고 적절한 운동 무게를 정하는 데 사용됩니다. 1RM을 알면 목표(근력, 근비대, 지구력)에 맞는 강도로 훈련할 수 있습니다.
1RM 공식 설명
여러 공식으로 1RM을 추정할 수 있습니다. Epley(1RM = 무게 × (1 + 횟수/30))는 6-10회에 적합합니다. Brzycki(1RM = 무게 × 36/(37-횟수))는 저횟수(1-6회)에 더 정확합니다. Lander는 중간 정도의 정확도를 제공합니다. 모든 공식은 10-12회 이상에서 정확도가 떨어집니다. 가장 정확한 결과를 위해 올바른 자세로 3-6회 들 수 있는 무게를 사용하세요.
1RM 활용법
1RM을 알면 훈련 강도를 효과적으로 계획할 수 있습니다. 최대 근력(1-5회)은 1RM의 85-100%. 근력+사이즈(6-8회)는 75-85%. 근비대(8-12회)는 65-75%. 근지구력(12회 이상)은 50-65%. 이는 추정치이므로 항상 올바른 자세를 우선하고, 고중량에는 스팟을 받으세요.
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.