How is one-rep max estimated?

From a sub-maximal set: Epley gives 1RM = weight x (1 + reps/30); Brzycki gives weight x 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.

Calculadora gratuita de 1RM. Estime a sua uma repeticao maxima a partir do peso levantado e numero de repeticoes.

Estime a sua repeticoes maxima (1RM) em exercicios de forca.

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