1RM百分比計算器
單次最大重量的每個訓練百分比
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1RM百分比計算器
大多數力量計畫都以單次最大重量的百分比來安排負荷 — 80%做5×5、90%做單次頂組、70%做減重組。輸入你的1RM，本計算器將生成從100%到50%的完整圖表，包含按實際槓鈴片增量取整的精確重量以及每個百分比下的典型次數。用它一眼設定5/3/1、基於百分比或線性計畫中的每個訓練重量。
次數範圍只是一般參考；在每個百分比下你實際能完成的次數會因動作、訓練水準和疲勞程度而異。大多數計畫在70–90%範圍內安排訓練，較低的一端用於增加訓練量，較高的一端用於提升力量。
常見問題
- 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.