One Rep Max Calculator ಅನ್ನು ಹೇಗೆ ಲೆಕ್ಕ ಹಾಕುವುದು

One Rep Max Calculator ಎಂದರೇನು?

One Rep Max (1RM) is the maximum weight you can lift for one complete repetition of an exercise. It is used to set training loads as percentages of 1RM. Direct 1RM testing is risky for beginners — submaximal prediction formulas estimate it from a set you can perform safely.

ಹಂತ-ಹಂತದ ಮಾರ್ಗದರ್ಶಿ

1. 1Lift a weight for as many reps as possible (ideally 3–10 reps)
2. 2Apply prediction formula — Brzycki, Epley, or Lander
3. 3Average the results for a more reliable estimate
4. 4Set training weights as percentages of estimated 1RM

Worked Examples