Cálculo de 1RM — Calculadora Online Grátis
1RM via 3 formulas + full training percentage table
Your One Rep Max (1RM) is the maximum weight you can lift for a single repetition with proper form — the gold standard for measuring strength. Rather than attempting a true max lift (which carries injury risk), this calculator estimates it from a submaximal set using three established formulas, then generates a full training percentage table for programming your workouts.
Frequently Asked Questions
Sobre Esta Calculadora
One Rep Max testing provides the foundation for evidence-based strength programming. Once you know your 1RM, you can prescribe specific training loads as percentages — rather than guessing whether a weight "feels hard enough."
The three formulas (Epley, Brzycki, Lombardi) each produce slightly different estimates. Accuracy is highest when the rep count is 1–5; beyond 10 reps, the formulas diverge significantly and become less reliable. For best results, test with a weight you can lift for 3–6 reps with excellent form.
True 1RM testing should only be performed by experienced lifters with proper warmup and a spotter. Submaximal estimation provides a safer and often sufficient alternative for most training contexts.
O seu One Rep Max (1RM) é o peso máximo que você consegue levantar em uma única repetição.
Fórmula
Epley: 1RM = Weight × (1 + Reps/30) Brzycki: 1RM = Weight × 36/(37 - Reps)
Exemplo Resolvido
Estimating 1RM from a 5-rep set at 100 kg
Entradas:
- Weight lifted: 100 kg
- Reps completed: 5
Passo a Passo:
- Epley formula: 1RM = 100 × (1 + 5/30) = 100 × 1.167 = 116.7 kg
- Brzycki formula: 1RM = 100 × 36 / (37 − 5) = 100 × 36/32 = 112.5 kg
- Lombardi formula: 1RM = 100 × 5^0.10 = 100 × 1.175 = 117.5 kg
- Average of three formulas: (116.7 + 112.5 + 117.5) / 3 ≈ 115.6 kg
- Training percentages from 115.6 kg: 70% = 80.9 kg | 80% = 92.5 kg | 90% = 104.0 kg
Dicas
- Train at 70-85% of 1RM for hypertrophy (muscle growth) and 85-95% for maximum strength development.