Bereken 1 RM voor krachtoefeningen


1RM can either be calculated directly using maximal testing or indirectly using submaximal estimation. The submaximal estimation method is preferred as it is safer, quicker, and less unnerving for inexperienced exercisers;[2] however, it may underestimate the actual 1RM.[3] One rep maximum calculators are used to predict a one rep maximum lift. The degree of accuracy can vary largely depending on the weight training experience and muscular composition of the athlete. Also, most one rep maximum calculators are designed for seasoned strength trainers, and those with little experience may find their actual one rep maximum is much lower because their nervous system cannot handle the stress of a high weight. This test should be performed with a spotter for reasons of safety.

Weight training protocols often use 1RM when programming to ensure the exerciser reaches resistance overload, especially when the exercise objective is muscular strength, endurance or hypertrophy. By understanding the maximal potential of the muscle, it is possible to reach resistance overload by increasing the number of repetitions for an exercise.

Determining the 1 rep max can be done directly through trial and error and simply requires the exerciser to complete one full repetition with the maximum weight. There are several common formulas used to estimate 1RM using the submaximal method, the Epley and the Brzycki being the most common.[4] In the formulas below, {\displaystyle r} r is the number of repetitions performed and {\displaystyle w} w is the amount of weight used (note that {\displaystyle w} w is a factor of each formula, so the unit of measurement doesn't matter).