1RM计算器
根据训练重量和次数估算极限重量
什么是最大一次重复次数 (1RM) 以及它是如何计算的？
一次最大重复次数 (1RM) 是单次重复可以举起的最大重量。使用 Epley 等公式进行估算：1RM = 重量 × (1 + 次数/30)。例如，如果您卧推 80 公斤，重复 8 次，则您估计的 1RM 约为 101 公斤。使用 1RM 百分比来计划力量、增肌或耐力的训练负荷。
（建议1-12次，准确度更高）
什么是1RM？
1RM（极限重量）是你能用标准动作完成一次的最大重量。它是力量训练的核心指标，用来衡量进步、制定计划和确定训练重量。知道自己的1RM后，就能按不同目标（力量、增肌或耐力）用特定百分比来训练。
1RM公式说明
有几种公式可以从次大重量估算1RM。Epley公式（1RM = 重量 ×（1 + 次数/30））适合6-10次。Brzycki公式（1RM = 重量 × 36/(37-次数)）对低次数（1-6次）更准确。Lander公式比较折中。超过10-12次后，所有公式都不太准了。想要结果最准，用能做3-6次的重量来算。
1RM怎么用
知道1RM后就能科学规划训练负荷。练最大力量（1-5次）用85-100%。练力量+围度（6-8次）用75-85%。练肌肥大（8-12次）用65-75%。练肌耐力（12-15+次）用50-65%。记住这些都是估算值，动作标准最重要，冲大重量时一定要有人保护。
常见问题解答
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.