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.

Isibali Samaphesenti e-1RM

Wonke amaphesenti okuqeqeshwa we-max yakho yokuphakamisa kanye

Thatha isithombe, i-AI irekhode ukudla kwakho. Ukudla nokuzivocavoca ku-app eyodwa.Landa i-app yamahhala

I-1RM yakho (kg)

i-max yakho yokuphakamisa kanye kuphela kulokhu kuphakamisa

Isibali Samaphesenti e-1RM

Izinhlelo eziningi zamandla zikhipha izindleko njengephesenti le-max yakho yokuphakamisa kanye — 5×5 ku-80%, i-single ephezulu ku-90%, amasethi okwehla ku-70%. Faka i-1RM yakho futhi lesi sibali sakha ishadi eligcwele kusukela ku-100% kuya ku-50%, ngesisindo esiqondile (esibhalwe ngokwezilinganiso zamapuleti angempela) nama-rep ajwayelekile kuphesenti ngalinye. Sisebenzise ukusetha wonke isisindo somsebenzi ohlelweni lwe-5/3/1, olusekelwe kumaphesenti noma oluqondile ngokubuka okukodwa.

Ububanzi bama-rep buwumhlahlandlela ovamile; ama-rep ongawenza ngempela kuphesenti ngalinye ahluka ngokuphakamisa, izinga lokuqeqeshwa nokukhathala. Izinhlelo eziningi zikhipha umsebenzi ebangeni elingu-70–90%, ngomkhawulo ophansi wevolumu nomkhawulo ophezulu wamandla.

Imibuzo Evame Ukubuzwa

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.

Isibali Samaphesenti e-1RM

Imibuzo Evame Ukubuzwa

Okwengeziwe