One Rep Max (Epley Formula)
也称为: 1RM Formula, Epley Formula, Max Lift Estimation
1RM = w \times \left(1 + \frac{r}{30}\right)
1RM = weight × (1 + reps/30)它计算什么
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.
变量
| 象征 | 姓名 | 描述 |
|---|---|---|
| 1RM | One Rep Max | Maximum weight you can lift once |
| w | Weight | Weight lifted |
| r | Reps | Number of repetitions performed |
工作示例
1
1RM = 185 × (1 + 8/30)2
1RM = 185 × 1.267 = 234 lbs结果: ~234 lbs
常见错误
Less accurate above 10 reps
Different formulas (Brzycki, Lander) may give slightly different results
尝试计算器
#strength training#weightlifting#fitness