1RM & Ideal Load Calculator
Find out your true 1 Rep Max (1RM) strength without getting injured. Create your training base table (50% to 95%) and evaluate your relative strength.
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Zones and ideal load
Estimates use Epley, Brzycki, Lander and Lombardi equations. Testing a real 1RM carries injury risk — use proper technique, a spotter or safety pins, and consult a qualified strength coach. Not medical advice.
Advanced readout
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Como calcular o 1RM: as fórmulas
Todas estimam a carga máxima de uma repetição a partir de uma série submáxima — você levantou peso por reps repetições até a falha. Nenhuma exige testar o 1RM de verdade, que é o teste de maior risco de lesão.
1RM = peso × (1 + reps ÷ 30)1RM = peso × 36 ÷ (37 − reps)1RM = peso × 100 ÷ (101,3 − 2,67123 × reps)1RM = peso × reps^0,1Estimativa indireta só é confiável até cerca de 12 repetições — acima disso a série mede resistência muscular, não força máxima. Por isso o modo automático usa Brzycki abaixo de 8 reps, Epley acima de 10, e a média das duas entre 8 e 10.
§ How to use
How to calculate your 1RM (one-rep max)
Estimate your 1RM from a weight and reps you can already do — no need to risk a true max lift.
Enter the weight and reps
Use a weight you can do for 1-10 reps with good form. Above 10 reps, the formula loses accuracy.
Pick a formula (Brzycki, Epley, Lombardi)
Brzycki is the most conservative and popular. Epley works better for low reps, Lombardi for higher reps.
Read your estimated 1RM
Use 70-85% of 1RM for hypertrophy, 85-95% for strength — always with a proper warm-up.
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