ワンレップマックス（1RM）を瞬時に計算！筋トレの効果を最大化する無料ツールと使い方
限界への挑戦を安全にサポート。自分の本当の筋力を正確に知り、最も効率的なトレーニングメニューを構築しましょう。
min1868 words
無料のオンラインツールで最大挙上重量（1RM）を計算しましょう。即座に結果が得られ、理解を深めるための詳しい解説とヒントも提供しています。
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最大挙上重量（1RM）計算ツール
無料のオンラインツールで最大挙上重量（1RM）を計算しましょう。即座に結果が得られ、理解を深めるための詳しい解説とヒントも提供しています。
入力
計算に必要な値を入力してください
結果
計算結果を表示
計算するには以下の値を入力してください
One Rep Max計算機とは何ですか
A One Rep Max 計算機 estimates the maximum 体重 you can lift for one repetition based on submaximal lifts using proven formulas.
使い方
Enter the 体重 lifted and 番号 of repetitions performed. The 計算機 estimates your one-rep max using multiple formulas.
よくある質問
What is a One Rep Max (1RM) Calculator?
A One Rep Max (1RM) Calculator is a tool used to estimate the maximum amount of weight you can lift for a single repetition of a specific exercise. It uses a known weight lifted for a certain number of reps to predict your absolute strength limit.
Why is calculating my 1RM useful?
Knowing your 1RM allows you to create precise training programs by calculating specific percentages of your max for different sets. It helps track strength progress over time and ensures you are lifting the appropriate amount of weight for hypertrophy, endurance, or power goals.
Which formula does this calculator use?
This calculator typically uses the Epley formula, though some variations may support Brzycki or Lander. These formulas are widely accepted standards for estimating maximal strength based on the relationship between rep count and load intensity.
How accurate is the estimated result?
The estimate is generally most accurate for rep ranges between 2 and 10. Results for very high rep ranges (e.g., 15+ reps) tend to be less accurate due to differences in muscle fatigue and fiber recruitment compared to maximal effort lifts.
Do I need to test my actual max to use this?
No. In fact, it is safer to use a submaximal weight that you can lift for 3–5 reps. Testing an actual 1RM carries a higher risk of injury, whereas this calculator estimates your max without requiring you to attempt a dangerous single-rep lift.
Can I use this for any exercise?
Yes, this works for compound lifts like squats, bench presses, and deadlifts. It is generally not recommended for isolation exercises (like bicep curls) as the fatigue patterns and stabilizer requirements differ significantly from compound movements.
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