How is one-rep max estimated?

From a sub-maximal set: Epley gives 1RM = weight × (1 + reps/30); Brzycki gives weight × 36/(37 − reps). We show both and their average.

Most accurate for sets of 1–5 reps. Above ~10 reps, fatigue and form make estimates diverge and overstate your true max.

What are the 90% and 80% loads for?

They're common training intensities — useful for planning strength (≈90%) and hypertrophy (≈80%) work off your estimated max.

Kalkulator 1RM gratis. Estimasi one rep max berdasarkan beban yang diangkat dan jumlah repetisi.

Estimasi 1 repetisi maksimum (1RM) Anda dalam latihan beban.

1RM_{E pl ey} = w (1 + \frac{r}{30})