One-rep max
calculator.
Enter the weight and reps of a heavy set. We'll give you your estimated one-rep max (Epley formula) and the loads for every goal.
Estimated one-rep max116,5kg
100%Massimale · 1 rip116,5 kg
90%Forza · 2-3 rip105 kg
80%Forza-massa · 5-6 rip92,5 kg
70%Massa · 8-12 rip82,5 kg
60%Tecnica e volume · 15 rip70 kg
How it's
calculated.
La formulapeso × (1 + rip ÷ 30)È la formula di Epley, la più usata. Funziona meglio tra 2 e 10 ripetizioni.
Esempio100 kg × 5 = 116,5 kg100 × (1 + 5 ÷ 30) = 116,7. Arrotondiamo al mezzo chilo.
Nell'appLo calcola da solo.Ogni serie che segni aggiorna il massimale stimato di quell'esercizio, e il grafico ti mostra come sale.
Other
calculators.
See allQuestions
about the 1RM.
Up to 5-6 reps it's very close to the real thing. Beyond 10 reps the estimate loses accuracy: use a heavy set for the best figure.
You don't. Training with percentages of your estimated one-rep max delivers the same progress, with less risk.
No: they're a starting estimate. Weigh yourself 3 times a week and adjust by 100-200 kcal if things aren't moving in the right direction after 2 weeks.
Between 1.6 and 2.2 g per kg of body weight. Higher when cutting, to protect your muscle.
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