One Rep Max1RM 计算器

Estimate strength. Choose smarter loads.Estimate your strength and choose smarter training loads.

Estimated one-rep max

112kg

estimated range 109–115 kg

Training zones

Warm-up50–60%

56–67 kg

Volume65–75%

73–84 kg

Strength80–90%

90–101 kg

Peak95–100%

106–112 kg

50%56

60%67

70%78

80%90

90%101

100%112

kg

Your lift

单位

举起重量

kg

完成次数

次

Formula

Estimate only. Use a spotter for heavy attempts.

Training zones

Warm-up50–60%

56–67 kg

Volume65–75%

73–84 kg

Strength80–90%

90–101 kg

Peak95–100%

106–112 kg

Estimate only. Use a spotter for heavy attempts.