Calculadora 1rm Peso Muerto

The 1 Repetition Maximum (1RM) is the maximum weight you can lift for one repetition of an exercise. For deadlift, knowing your 1RM helps set realistic training goals and track progress. This calculator uses common formulas to estimate your deadlift 1RM based on your training weights and repetitions.

What is 1 Repetition Maximum (1RM)?

The 1 Repetition Maximum (1RM) is the maximum weight you can lift for a single repetition of an exercise. For deadlift, knowing your 1RM is crucial for setting training goals, designing programs, and tracking progress. It represents your absolute strength potential for that specific movement.

Estimating your 1RM is important because:

It provides a benchmark for your strength level
It helps set realistic training goals
It allows you to track progress over time
It informs training program design

While you can't actually lift your 1RM in training, estimating it gives you a target to work toward and helps you structure your training appropriately.

How to Calculate 1RM for Deadlift

There are several formulas to estimate your deadlift 1RM. The most common ones are:

Epley Formula: 1RM = Weight × (1 + (Reps / 30))
Brzycki Formula: 1RM = Weight × (36 / (37 - Reps))
Lander Formula: 1RM = (100 × Weight) / (101.3 - 2.67123 × Reps)
Mayhew et al. Formula: 1RM = (100 × Weight) / (52.2 + 41.9 × e^(-0.055 × Reps))
O'Conner et al. Formula: 1RM = Weight × (1 + (0.0333 × Reps))

These formulas use the weight you lifted and the number of repetitions you performed to estimate your 1RM. The results can vary slightly between formulas, so it's good to use multiple methods for comparison.

Note

These are estimation formulas. Your actual 1RM may be slightly different. For precise measurement, you would need to perform a 1RM test where you lift the maximum possible weight for one repetition.

Common 1RM Formulas

Here are the most commonly used formulas for estimating 1RM:

Epley Formula

1RM = Weight × (1 + (Reps / 30))

This formula is simple and widely used. It works well for repetitions between 1 and 10.

Brzycki Formula

1RM = Weight × (36 / (37 - Reps))

This formula provides accurate estimates for repetitions between 1 and 8.

Lander Formula

1RM = (100 × Weight) / (101.3 - 2.67123 × Reps)

This formula is particularly accurate for repetitions between 1 and 10.

Mayhew et al. Formula

1RM = (100 × Weight) / (52.2 + 41.9 × e^(-0.055 × Reps))

This formula is based on a large sample size and provides good estimates for repetitions between 1 and 12.

O'Conner et al. Formula

1RM = Weight × (1 + (0.0333 × Reps))

This formula is simple and provides reasonable estimates for repetitions between 1 and 10.

Using multiple formulas can help you get a more accurate estimate of your 1RM. The results will vary slightly, but they should be within a reasonable range of each other.

Worked Example

Let's say you lifted 180 kg for 5 repetitions. Here's how to calculate your estimated 1RM using different formulas:

Epley Formula

1RM = 180 × (1 + (5 / 30)) = 180 × 1.1667 = 210 kg

Brzycki Formula

1RM = 180 × (36 / (37 - 5)) = 180 × 1.2857 = 231.43 kg

Lander Formula

1RM = (100 × 180) / (101.3 - 2.67123 × 5) = 18000 / 87.65 = 205.33 kg

Mayhew et al. Formula

1RM = (100 × 180) / (52.2 + 41.9 × e^(-0.055 × 5)) ≈ 18000 / (52.2 + 41.9 × 0.812) ≈ 18000 / 85.7 ≈ 210.72 kg

O'Conner et al. Formula

1RM = 180 × (1 + (0.0333 × 5)) = 180 × 1.1665 = 210 kg

In this example, the estimated 1RMs range from 210 kg to 231.43 kg. The average of these estimates would give you a reasonable estimate of your deadlift 1RM.

FAQ

What is the most accurate 1RM formula?

There is no single "most accurate" formula. Different formulas work best with different repetition ranges. The Lander formula is generally considered one of the most accurate for repetitions between 1 and 10.

How often should I test my 1RM?

It's generally recommended to test your 1RM every 4-6 weeks to track progress. This allows you to see improvements in your strength over time.

Can I use these formulas for other exercises?

Yes, these formulas can be applied to other compound lifts like squat, bench press, and overhead press. The principles are the same, though the actual numbers may vary.

What if I can't lift my estimated 1RM?

If you can't lift your estimated 1RM, it may be because the formula estimates are slightly conservative or because you're approaching your absolute maximum. You can try to increase your training volume or intensity to approach your 1RM.

How can I improve my deadlift 1RM?

Improving your deadlift 1RM requires a combination of progressive overload, proper technique, and recovery. Focus on increasing weight gradually while maintaining good form, and ensure you're getting adequate rest between sessions.