推定1RMとNSI: 最大挙上をせずに筋力を追跡する方法

It is calculated from a set you actually lifted, by feeding the weight and the number of reps into a prediction formula. The idea is simple: the more reps you can do with a given weight, the heavier your true single max would be. So if you press 185 pounds for 5 clean reps, a formula estimates the single-rep weight that maps to. The same math a 1 rep max calculator uses, applied automatically to your best working set so you never have to test a true max to see the number.

No single formula wins for everyone. They are all regression equations fit to population data, and they agree within a few percent up to about ten reps, then drift apart as reps climb. At high rep counts the hyperbolic formulas (Lander and Brzycki) overestimate badly, because their math blows up as reps approach the high thirties, which is why Wellness Project caps the reps fed into every formula at 20. The practical answer: pick one and keep it, because consistency matters more than the exact equation when you are tracking change over time.

No, and that is the point of estimating it. A true one-rep max attempt is fatiguing and carries more injury risk, so most people only test it rarely, if at all. An estimate from a normal working set gives you a strength number every session without the load and recovery cost of a real max. If you do attempt a true single, warm up thoroughly and use a spotter. An estimate is a tracking tool, not a prescription to go heavier.

NSI takes your estimated one-rep max on a lift and divides it by a strength standard built for someone of your bodyweight, age, and sex, then multiplies by 100. A スコア of 100 means you are right at the intermediate-lifter benchmark for that movement. Below 75 reads as below average, 75 to 89 novice, 90 to 109 average, 110 to 124 intermediate, 125 to 149 advanced, and 150 or higher elite. It is an athletic comparison against population standards, not a health assessment.

That is exactly what normalization answers. Raw weight on the bar does not tell you much on its own, because a 225 pound bench means something different for a 150 pound lifter than a 220 pound one, and strength standards shift with age and sex too. By scoring your estimated max against a benchmark matched to your own body, an NSI near or above 100 means you are at or beyond the typical intermediate lifter for your profile, and you can watch that number climb as you train rather than guessing.