{"id":784210,"date":"2026-04-24T11:22:33","date_gmt":"2026-04-24T09:22:33","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=784210"},"modified":"2026-04-24T11:22:33","modified_gmt":"2026-04-24T09:22:33","slug":"calculateur-de-1rm-meilleure-charge-monolift-en-ligne","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/calculateur-de-1rm-meilleure-charge-monolift-en-ligne\/","title":{"rendered":"Calculateur de 1RM (Meilleure Charge Monolift) en ligne."},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/calculateur-de-1rm-meilleure-charge-monolift-en-ligne\/#Comment_utiliser_le_calculateur_de_1RM\" title=\"Comment utiliser le calculateur de 1RM ?\">Comment utiliser le calculateur de 1RM ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/calculateur-de-1rm-meilleure-charge-monolift-en-ligne\/#Quest-ce_que_le_1RM_le_1RIR_et_pourquoi_sont-ils_importants_pour_votre_progression\" title=\"Qu&#8217;est-ce que le 1RM, le 1RIR, et pourquoi sont-ils importants pour votre progression ?\">Qu&#8217;est-ce que le 1RM, le 1RIR, et pourquoi sont-ils importants pour votre progression ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/calculateur-de-1rm-meilleure-charge-monolift-en-ligne\/#Comment_lechelle_de_reserve_deffort_intervient-elle\" title=\"Comment l&#8217;\u00e9chelle de r\u00e9serve d&#8217;effort intervient-elle ?\">Comment l&#8217;\u00e9chelle de r\u00e9serve d&#8217;effort intervient-elle ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/calculateur-de-1rm-meilleure-charge-monolift-en-ligne\/#Comment_fonctionne_le_calculateur_de_1RM\" title=\"Comment fonctionne le calculateur de 1RM ?\">Comment fonctionne le calculateur de 1RM ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/calculateur-de-1rm-meilleure-charge-monolift-en-ligne\/#Comment_interpreter_correctement_et_utiliser_le_resultat_dans_lentrainement\" title=\"Comment interpr\u00e9ter correctement et utiliser le r\u00e9sultat dans l&#8217;entra\u00eenement ?\">Comment interpr\u00e9ter correctement et utiliser le r\u00e9sultat dans l&#8217;entra\u00eenement ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/calculateur-de-1rm-meilleure-charge-monolift-en-ligne\/#A_qui_sadresse_la_calculatrice_et_quelles_sont_ses_limites\" title=\"\u00c0 qui s&#8217;adresse la calculatrice et quelles sont ses limites ?\">\u00c0 qui s&#8217;adresse la calculatrice et quelles sont ses limites ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/calculateur-de-1rm-meilleure-charge-monolift-en-ligne\/#Quelles_sont_les_limites_du_calculateur\" title=\"Quelles sont les limites du calculateur ?\">Quelles sont les limites du calculateur ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/calculateur-de-1rm-meilleure-charge-monolift-en-ligne\/#Que_devez-vous_retenir\" title=\"Que devez-vous retenir ?\">Que devez-vous retenir ?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Notre <strong>calculateur de 1RM (One Repetition Maximum)<\/strong> en ligne calculera le <strong>poids maximal<\/strong> que vous pouvez soulever pour <strong>une seule r\u00e9p\u00e9tition<\/strong> d&#8217;un exercice sp\u00e9cifique, comme les squats ou les soulev\u00e9s de terre. C&#8217;est une mesure utile qui vous aidera \u00e0 planifier correctement votre <strong>entra\u00eenement en force<\/strong> et \u00e0 <strong>am\u00e9liorer vos performances<\/strong> \u00e0 la salle de sport. <\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Comment_utiliser_le_calculateur_de_1RM\"><\/span>Comment utiliser le calculateur de 1RM ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol class=\"wp-block-list\"><li>Choisissez l&#8217;exercice pour lequel vous souhaitez calculer le 1RM (par exemple, squat, <em>d\u00e9velopp\u00e9 couch\u00e9<\/em>, soulev\u00e9 de terre).<\/li>\n<li>Entrez les donn\u00e9es requises dans le calculateur.<\/li>\n<li>Entrez les donn\u00e9es dans le calculateur. <ul class=\"wp-block-list\"><li><strong>Poids :<\/strong> poids de la barre (en kg)<\/li>\n<li><strong>R\u00e9p\u00e9titions :<\/strong> nombre de r\u00e9p\u00e9titions effectu\u00e9es<\/li>\n<li><strong>RIR (Reps in Reserve) :<\/strong> Estimez le nombre de r\u00e9p\u00e9titions suppl\u00e9mentaires que vous pourriez effectuer. Si vous avez atteint l&#8217;\u00e9chec complet, entrez 0. <\/li>\n<\/ul>\n<\/li>\n<li>Voici un exemple. Si vous avez fait <strong>cinq squats avec 60 kg<\/strong> et que vous sentez que <strong>vous pourriez en faire deux de plus<\/strong>, entrez <strong>poids de 60 kg, 5 r\u00e9p\u00e9titions<\/strong> et une <strong>valeur RIR de 2<\/strong>. <\/li>\n<li>La calculatrice vous fournira votre 1RM.<\/li>\n<\/ol>\n&#8220;`html\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Pour une plus grande pr\u00e9cision, utilisez un poids avec lequel vous pouvez effectuer <strong>4 \u00e0 6 r\u00e9p\u00e9titions.<\/strong> Effectuez une s\u00e9rie jusqu&#8217;\u00e0 l&#8217;\u00e9chec musculaire, ou presque, et entrez les donn\u00e9es n\u00e9cessaires dans le calculateur en vous basant sur cela.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n&#8220;`\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quest-ce_que_le_1RM_le_1RIR_et_pourquoi_sont-ils_importants_pour_votre_progression\"><\/span>Qu&#8217;est-ce que le 1RM, le 1RIR, et pourquoi sont-ils importants pour votre progression ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>1RM<\/strong> ou <strong>Charge Maximale en Une R\u00e9p\u00e9tition<\/strong> repr\u00e9sente <strong>le poids le plus lourd que vous pouvez soulever avec une technique correcte et une amplitude de mouvement compl\u00e8te pour une seule r\u00e9p\u00e9tition<\/strong>. Si votre 1RM augmente, c&#8217;est un indicateur clair que votre force progresse. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n&#8220;`html\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Cependant, le maximum n&#8217;est pas seulement utilis\u00e9 pour suivre les progr\u00e8s, mais aussi pour \u00e9tablir un plan d&#8217;entra\u00eenement en termes de charge, afin de correspondre \u00e0 vos objectifs. Selon ce que vous souhaitez accomplir gr\u00e2ce \u00e0 l&#8217;entra\u00eenement, vous calculez le pourcentage de votre 1RM et vous entra\u00eenez ensuite avec les poids calcul\u00e9s. <\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n&#8220;`\n&#8220;`html\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Objectif d&#8217;entra\u00eenement<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>% du 1RM<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>R\u00e9p\u00e9titions par s\u00e9rie<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Temps de repos recommand\u00e9<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Augmentation de la force maximale<\/td><td class=\"has-text-align-center\" data-align=\"center\">85-100%<\/td><td class=\"has-text-align-center\" data-align=\"center\">1-5<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-5 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hypertrophie (croissance musculaire)<\/td><td class=\"has-text-align-center\" data-align=\"center\">70-85%<\/td><td class=\"has-text-align-center\" data-align=\"center\">6-12<\/td><td class=\"has-text-align-center\" data-align=\"center\">1-2 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Endurance de force<\/td><td class=\"has-text-align-center\" data-align=\"center\">65%<\/td><td class=\"has-text-align-center\" data-align=\"center\">15+<\/td><td class=\"has-text-align-center\" data-align=\"center\">30-60 sec<\/td><\/tr><\/tbody><\/table><\/figure>\n&#8220;`\n<p class=\"has-text-align-center\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Si vous avez besoin d&#8217;aide pour cr\u00e9er des s\u00e9ances d&#8217;entra\u00eenement, inspirez-vous de nos articles.<\/p>\n<ul class=\"wp-block-list\"><li>Pour vos s\u00e9ances de musculation, consultez l&#8217;article <a href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\"><strong>Comment concevoir un programme d&#8217;entra\u00eenement de qualit\u00e9 en salle de sport ?<\/strong><\/a><strong>  <\/strong><\/li>\n<li>Nous vous aiderons \u00e0 cr\u00e9er un entra\u00eenement \u00e0 domicile gr\u00e2ce \u00e0 l&#8217;article <a href=\"https:\/\/gymbeam.com\/blog\/how-to-create-a-proper-training-program-for-home-workouts\/\"><strong>Comment cr\u00e9er un programme d&#8217;entra\u00eenement efficace pour les s\u00e9ances \u00e0 domicile ?<\/strong><\/a><\/li>\n<li>Nous vous conseillerons \u00e9galement sur <strong><\/strong><a href=\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/\"><strong>Combien de temps faut-il se reposer entre les r\u00e9p\u00e9titions, les exercices et les s\u00e9ances d&#8217;entra\u00eenement ?<\/strong><\/a><\/li>\n<\/ul>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Comment_lechelle_de_reserve_deffort_intervient-elle\"><\/span>Comment l&#8217;\u00e9chelle de r\u00e9serve d&#8217;effort intervient-elle ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>RIR (Repetitions in Reserve)<\/strong>, qui signifie <strong>r\u00e9p\u00e9titions en r\u00e9serve<\/strong>, exprime le nombre de r\u00e9p\u00e9titions que vous pourriez encore <strong>r\u00e9aliser avant d&#8217;atteindre l&#8217;\u00e9chec musculaire<\/strong> <strong>(RTF &#8211; <\/strong><strong><em>R\u00e9p\u00e9titions jusqu&#8217;\u00e0 l&#8217;\u00e9chec<\/em><\/strong><strong>).<\/strong> Ces donn\u00e9es permettent d&#8217;estimer le 1RM de mani\u00e8re plus s\u00fbre et progressive, car vous n&#8217;avez pas besoin d&#8217;effectuer la s\u00e9rie jusqu&#8217;\u00e0 l&#8217;\u00e9chec complet.<\/p>\n<ul class=\"wp-block-list\"><li><strong>RIR = 0<\/strong> signifie que vous avez atteint un \u00e9chec complet (RTF). En pratique, cela signifie que, apr\u00e8s avoir termin\u00e9 la s\u00e9rie, vous n&#8217;avez pas pu effectuer de r\u00e9p\u00e9titions suppl\u00e9mentaires. <\/li>\n<li><strong>RIR = 2<\/strong> signifie que, apr\u00e8s avoir termin\u00e9 la s\u00e9rie, vous avez estim\u00e9 que vous pouviez effectuer deux r\u00e9p\u00e9titions suppl\u00e9mentaires avant d&#8217;atteindre l&#8217;\u00e9chec. <\/li>\n<\/ul>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Comment_fonctionne_le_calculateur_de_1RM\"><\/span>Comment fonctionne le calculateur de 1RM ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Vous pouvez d\u00e9terminer votre maximum en utilisant la <strong>m\u00e9thode directe<\/strong>, qui consiste \u00e0 <strong>augmenter progressivement le poids<\/strong> sur plusieurs tentatives, jusqu&#8217;\u00e0 ce que vous ne puissiez effectuer qu&#8217;une seule r\u00e9p\u00e9tition avec le poids maximal.\nBien que ce test soit efficace, il est \u00e9galement <strong>\u00e9puisant, long<\/strong> et <strong>pr\u00e9sente un risque de blessure plus \u00e9lev\u00e9<\/strong>, et <strong>n&#8217;est pas adapt\u00e9 aux d\u00e9butants.<\/strong> <\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Notre calculateur utilise le principe de l&#8217;<strong>estimation indirecte (la m\u00e9thode RTF).<\/strong> Cela signifie qu&#8217;il utilise le nombre de r\u00e9p\u00e9titions jusqu&#8217;\u00e0 l&#8217;\u00e9chec avec un poids submaximal pour calculer le maximum.\nIl <span style=\"margin: 0px; padding: 0px;\">peut<\/span> \u00e9galement <strong>tenir compte du RIR<\/strong>, rendant le calcul encore <strong>plus pratique<\/strong> et <strong>plus s\u00fbr<\/strong>.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Pour garantir une <strong>pr\u00e9cision et une coh\u00e9rence maximales<\/strong>, le calculateur utilise une moyenne de trois formules scientifiquement valid\u00e9es :<\/p>\n<ul class=\"wp-block-list\"><li><strong>Lombardi :<\/strong> Cette formule est souvent consid\u00e9r\u00e9e comme la plus pr\u00e9cise.<\/li>\n<li><strong>Epley :<\/strong> La formule la plus populaire et historiquement la plus utilis\u00e9e en musculation.<\/li>\n<li><strong>Brzycki :<\/strong> Elle fournit souvent des estimations l\u00e9g\u00e8rement plus basses, ce qui est b\u00e9n\u00e9fique pour minimiser les risques de surcharge lors de la planification des entra\u00eenements.<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-1124x843.jpg\" alt=\"Comment fonctionne le calculateur de 1RM ? \" class=\"wp-image-747499\" title=\"Comment fonctionne le calculateur de 1RM ? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/DSC06565_5000-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Comment_interpreter_correctement_et_utiliser_le_resultat_dans_lentrainement\"><\/span>Comment interpr\u00e9ter correctement et utiliser le r\u00e9sultat dans l&#8217;entra\u00eenement ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Outre la valeur du 1RM elle-m\u00eame, le calculateur vous fournira un <strong>tableau<\/strong> de valeurs de pourcentage calcul\u00e9es.\nVous saurez imm\u00e9diatement quelle proportion de votre maximum repr\u00e9sente 70 %, 75 % ou 80 %. <\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\">Application pratique :<\/h3>\n<ol class=\"wp-block-list\"><li><strong>Configuration de l&#8217;entra\u00eenement :<\/strong> Si votre 1RM au squat calcul\u00e9 est de 100 kg et que votre objectif est la <strong>prise de masse musculaire<\/strong> (65-85 % du 1RM), vous pourriez choisir une charge de 75 % du 1RM, soit 75 kg. <\/li><\/ol>\nVous utilisez ensuite ce poids pendant le nombre de r\u00e9p\u00e9titions sp\u00e9cifi\u00e9, g\u00e9n\u00e9ralement entre 6 et 12. <\/li>\n<li><strong>\u00c9valuation de la fatigue et de la r\u00e9cup\u00e9ration :<\/strong> Si le calculateur indique une diminution du 1RM lors de tests r\u00e9guliers (par exemple, tous les 4 \u00e0 6 semaines) (par exemple, de 5 \u00e0 10 %), cela peut \u00eatre un signal d&#8217;alarme indiquant qu&#8217;il est n\u00e9cessaire de r\u00e9duire temporairement l&#8217;intensit\u00e9 ou d&#8217;ajuster la r\u00e9cup\u00e9ration (sommeil, nutrition, etc.).<\/li>\n<\/ol>\n<p>Si vous souhaitez en savoir plus sur le nombre de r\u00e9p\u00e9titions \u00e0 effectuer pendant vos entra\u00eenements, consultez l&#8217;article <a href=\"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/\">How Many Reps Should You Do to Lose Weight or Gain Muscle?<\/a><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_qui_sadresse_la_calculatrice_et_quelles_sont_ses_limites\"><\/span>\u00c0 qui s&#8217;adresse la calculatrice et quelles sont ses limites ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul class=\"wp-block-list\"><li><strong>Pour les d\u00e9butants et les interm\u00e9diaires<\/strong>, elle permet d&#8217;estimer la force de mani\u00e8re s\u00fbre et fiable, sans avoir \u00e0 subir des tests directs potentiellement risqu\u00e9s.<\/li>\n<li><strong>Pour les athl\u00e8tes de haut niveau<\/strong>, elle permet d&#8217;\u00e9valuer rapidement l&#8217;\u00e9tat de force et de fatigue actuel, sans perturber la r\u00e9cup\u00e9ration en recourant \u00e0 des tests maximaux.<\/li>\n<li><strong>Pour les entra\u00eeneurs<\/strong>, cela repr\u00e9sente un excellent outil pour planifier l&#8217;intensit\u00e9 de l&#8217;entra\u00eenement pour les clients.<\/li>\n<\/ul>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quelles_sont_les_limites_du_calculateur\"><\/span>Quelles sont les limites du calculateur ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Toutes les formules d&#8217;estimation du 1RM <strong>perdent en pr\u00e9cision lorsque le nombre de r\u00e9p\u00e9titions de votre test est sup\u00e9rieur \u00e0 10<\/strong>. Les s\u00e9ries de plus de 10 r\u00e9p\u00e9titions mesurent l&#8217;endurance musculaire plut\u00f4t que la force maximale.<\/p>\nPour obtenir les r\u00e9sultats les plus pr\u00e9cis, il est recommand\u00e9 de tester dans la plage de <strong>4 \u00e0 6 r\u00e9p\u00e9titions<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,4]<\/mark><\/sup>    <\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_devez-vous_retenir\"><\/span>Que devez-vous retenir ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Le calculateur de 1RM est actuellement l&#8217;<strong>outil le plus pratique et le plus s\u00fbr pour obtenir des donn\u00e9es essentielles<\/strong> \u00e0 une planification efficace de l&#8217;entra\u00eenement en force. D\u00e9couvrez votre maximum et commencez \u00e0 vous entra\u00eener <strong>de mani\u00e8re plus intelligente<\/strong>. <\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Essayez notre calculateur de 1RM et faites passer votre entra\u00eenement au niveau sup\u00e9rieur !<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n&#8220;`html\n<div class=\"wp-block-buttons\"><div class=\"wp-block-button\"><a class=\"wp-block-button__link has-background has-text-align-center wp-element-button\" href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/\" style=\"border-radius:0px;background-color:#000000\" target=\"_blank\" rel=\"noreferrer noopener\">Quels poids utiliser pour la croissance musculaire, la force ou la perte de poids ?<\/a><\/div>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n&#8220;`\n&#8220;`html\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><\/div>\n<div class=\"wp-block-column\"><\/div>\n<\/div>\n<p><\/p>\n&#8220;`\n","protected":false},"excerpt":{"rendered":"<p>Voulez-vous conna\u00eetre votre v\u00e9ritable force et apprendre \u00e0 organiser votre entra\u00eenement pour progresser en toute s\u00e9curit\u00e9 et efficacement ? Notre calculateur de 1RM vous aidera \u00e0 estimer le poids maximal que vous pouvez soulever en une seule r\u00e9p\u00e9tition.<\/p>\n","protected":false},"author":156,"featured_media":747964,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-784210","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calculateur de 1RM (Meilleure Charge Monolift) en ligne. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez votre maximum pour les squats ou les soulev\u00e9s de terre. 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