One Rep Max (Epley Formula)
کے نام سے بھی جانا جاتا ہے۔: 1RM Formula, Epley Formula, Max Lift Estimation
1RM = w \times \left(1 + \frac{r}{30}\right)
1RM = weight × (1 + reps/30)یہ کیا حساب کرتا ہے۔
Estimates the maximum weight you could lift for a single repetition based on a submaximal lift. Most accurate when reps are between 2 and 10.
متغیرات
| علامت | نام | تفصیل |
|---|---|---|
| 1RM | One Rep Max | Maximum weight you can lift once |
| w | Weight | Weight lifted |
| r | Reps | Number of repetitions performed |
کام کی مثالیں۔
1
1RM = 185 × (1 + 8/30)2
1RM = 185 × 1.267 = 234 lbsنتیجہ: ~234 lbs
عام غلطیاں
Less accurate above 10 reps
Different formulas (Brzycki, Lander) may give slightly different results
ایک کیلکولیٹر آزمائیں۔
#strength training#weightlifting#fitness