1RM百分比计算器
单次最大重量的每个训练百分比
拍张照片，AI 自动记录饮食 — 饮食与运动，一个 App 搞定。免费下载 App该动作的单次最大重量
1RM百分比计算器
大多数力量计划都以单次最大重量的百分比来安排负荷 — 80%做5×5、90%做单次顶组、70%做减重组。输入你的1RM，本计算器将生成从100%到50%的完整图表，包含按实际杠铃片增量取整的精确重量以及每个百分比下的典型次数。用它一眼设定5/3/1、基于百分比或线性计划中的每个训练重量。
次数范围只是一般参考；在每个百分比下你实际能完成的次数会因动作、训练水平和疲劳程度而异。大多数计划在70–90%范围内安排训练，较低的一端用于增加训练量，较高的一端用于提升力量。
常见问题
- What is a 1RM percentage calculator?
- It takes your one-rep max and builds a full chart of training loads, showing the weight and typical rep count at each percentage of your 1RM. This makes it easy to pick the right load for any training goal.
- How do I use the 1RM percentage chart?
- Enter your one-rep max in kg or lb, and the calculator lists weights from low to high percentages. Choose the percentage that matches your goal, then lift the corresponding weight for the suggested rep range.
- What percentage of 1RM should I lift?
- Maximal strength training typically uses 85 percent or more of 1RM for low reps, hypertrophy around 67 to 85 percent for moderate reps, and muscular endurance below about 67 percent for higher reps.