{"id":543,"date":"2026-01-23T19:32:05","date_gmt":"2026-01-23T12:32:05","guid":{"rendered":"https:\/\/geetworld.com\/id\/?p=543"},"modified":"2026-02-04T17:01:27","modified_gmt":"2026-02-04T10:01:27","slug":"kalkulator-satu-rep-maks","status":"publish","type":"post","link":"https:\/\/geetworld.com\/id\/kalkulator-satu-rep-maks\/","title":{"rendered":"Kalkulator Satu Rep Maks"},"content":{"rendered":"<style>.kb-row-layout-id543_2e5d5e-0d > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id543_2e5d5e-0d > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id543_2e5d5e-0d > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:minmax(0, 1fr) minmax(0, 2fr);}.kb-row-layout-id543_2e5d5e-0d > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id543_2e5d5e-0d > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr) minmax(0, 2fr);}}@media all and (max-width: 767px){.kb-row-layout-id543_2e5d5e-0d > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id543_2e5d5e-0d alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-right-golden kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>#wrapper.site{overflow:clip;}.kadence-column543_934380-7c > .kt-inside-inner-col,.kadence-column543_934380-7c > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column543_934380-7c > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column543_934380-7c > .kt-inside-inner-col{flex-direction:column;}.kadence-column543_934380-7c > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column543_934380-7c > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column543_934380-7c{position:relative;}@media all and (max-width: 1024px){.kadence-column543_934380-7c > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column543_934380-7c > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column543_934380-7c kb-section-is-sticky\"><div class=\"kt-inside-inner-col\"><!DOCTYPE html>\r\n<html lang=\"id\">\r\n<head>\r\n    <title>Kalkulator Satu Rep Maks<\/title>\r\n    <style>\r\n        body {\r\n            font-family: Arial, sans-serif;\r\n            background-color: #f4f4f4;\r\n            margin: 0;\r\n            padding: 20px;\r\n        }\r\n        h2 {\r\n            margin-bottom: 20px;\r\n        }\r\n        .container {\r\n            width: 90%;\r\n            max-width: 400px;\r\n            background: #fff;\r\n            padding: 20px;\r\n            margin: auto;\r\n            border-radius: 10px;\r\n            box-shadow: 0 0 10px rgba(0, 0, 0, 0.1);\r\n        }\r\n        label {\r\n            font-weight: bold;\r\n            display: block;\r\n            margin: 10px 0 5px;\r\n        }\r\n        input {\r\n            width: 100%;\r\n            padding: 8px;\r\n            margin-bottom: 15px;\r\n            border: 1px solid #ccc;\r\n            border-radius: 5px;\r\n            font-size: 16px;\r\n        }\r\n        button {\r\n            width: 100%;\r\n            background: #28a745;\r\n            color: white;\r\n            padding: 10px;\r\n            border: none;\r\n            border-radius: 5px;\r\n            cursor: pointer;\r\n            font-size: 16px;\r\n        }\r\n        button:hover {\r\n            background: #218838;\r\n        }\r\n        .result {\r\n            margin-top: 15px;\r\n            padding: 10px;\r\n            background: #e9ecef;\r\n            border-radius: 5px;\r\n            text-align: center;\r\n            font-size: 18px;\r\n            font-weight: bold;\r\n        }\r\n        .currency {\r\n            font-size: 14px;\r\n            color: #666;\r\n        }\r\n    <\/style>\r\n<\/head>\r\n<body>\r\n\r\n    <h2>Kalkulator Satu Rep Maks<\/h2>\r\n\r\n    <div class=\"container\">\r\n        <label for=\"berat\">Berat yang Diangkat (kg)<\/label>\r\n        <input type=\"number\" id=\"berat\" placeholder=\"Masukkan berat dalam kg\" required>\r\n\r\n        <label for=\"repetisi\">Jumlah Repetisi<\/label>\r\n        <input type=\"number\" id=\"repetisi\" placeholder=\"Masukkan jumlah repetisi\" required>\r\n\r\n        <button onclick=\"hitung1RM()\">Hitung 1RM<\/button>\r\n\r\n        <div class=\"result\" id=\"hasil\"><\/div>\r\n    <\/div>\r\n\r\n    <script>\r\n        function hitung1RM() {\r\n            let berat = parseFloat(document.getElementById('berat').value);\r\n            let repetisi = parseInt(document.getElementById('repetisi').value);\r\n            let hasilDiv = document.getElementById('hasil');\r\n\r\n            if (isNaN(berat) || isNaN(repetisi) || berat <= 0 || repetisi <= 0) {\r\n                hasilDiv.innerHTML = \"Masukkan angka yang valid!\";\r\n                return;\r\n            }\r\n\r\n            \/\/ Rumus Epley untuk menghitung 1RM\r\n            let oneRepMax = berat * (1 + (repetisi \/ 30));\r\n\r\n            hasilDiv.innerHTML = `Perkiraan 1RM Anda: <br> <strong>${oneRepMax.toFixed(2)} kg<\/strong>`;\r\n        }\r\n    <\/script>\r\n\r\n<\/body>\r\n<\/html>\r\n\n<\/div><\/div>\n\n\n<style>.kadence-column543_3c340f-07 > .kt-inside-inner-col,.kadence-column543_3c340f-07 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column543_3c340f-07 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column543_3c340f-07 > .kt-inside-inner-col{flex-direction:column;}.kadence-column543_3c340f-07 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column543_3c340f-07 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column543_3c340f-07{position:relative;}@media all and (max-width: 1024px){.kadence-column543_3c340f-07 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column543_3c340f-07 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column543_3c340f-07\"><div class=\"kt-inside-inner-col\">\n<h2>Apa itu Kalkulator One Rep Max (1RM)?<\/h2>\n<p>Kalkulator One Rep Max (1RM) adalah alat yang membantu atlet angkat beban dan pelatih kekuatan memperkirakan berat maksimum yang dapat mereka angkat untuk satu kali pengulangan. Alat ini banyak digunakan untuk mengukur volume latihan, melacak pertumbuhan, dan menetapkan sasaran dalam latihan kekuatan.<\/p>\n<h3>Mengapa One Rep Max Penting?<\/h3>\n<ul>\n<li><strong>Pelatihan Pribadi<\/strong> \u2013 Membantu membangun rencana latihan yang sukses berdasarkan tingkat kekuatan individu.<\/li>\n<li><strong>Pencegahan Cedera<\/strong> \u2013 Mengetahui batasan Anda memberikan pelatihan yang aman dan efisien.<\/li>\n<li><strong>Pelacakan Kinerja<\/strong> \u2013 Memungkinkan pengguna untuk mengukur pertumbuhan dari waktu ke waktu.<\/li>\n<li><strong>Pemilihan Beban Optimal<\/strong> \u2013 Membantu dalam memilih beban yang tepat untuk berbagai tingkat latihan.<\/li>\n<\/ul>\n<h4>Cara Menggunakan Kalkulator One Rep Max<\/h4>\n<ul>\n<li><strong>Masukkan berat yang diangkat (dalam kg)<\/strong> \u2013 Masukkan berat yang dapat Anda angkat dengan mudah.<\/li>\n<li><strong>Masukkan jumlah pengulangan<\/strong> \u2013 Ketik jumlah repetisi yang dicapai sebelum mencapai kegagalan.<\/li>\n<li><strong>Klik &#8220;Hitung 1RM&#8221;<\/strong> \u2013 Komputer akan menebak maksimum satu repetisi Anda menggunakan rumus Epley:<\/li>\n<li><strong>Periksa hasilnya<\/strong> \u2013 1RM yang Anda harapkan tercantum dalam kg.<\/li>\n<\/ul>\n<h3>Menggunakan 1RM untuk Latihan<\/h3>\n<p>Setelah Anda memiliki 1RM, Anda dapat mengatur latihan Anda secara efisien:<\/p>\n<ul>\n<li>50-60% dari 1RM \u2013 Latihan ketahanan (repetisi tinggi)<\/li>\n<li>70-80% dari 1RM \u2013 Latihan kekuatan (repetisi ringan)<\/li>\n<li>85-95% dari 1RM \u2013 Angkat beban dan kekuatan puncak<\/li>\n<\/ul>\n<p>Kalkulator One Rep Max adalah alat penting bagi siapa pun yang serius dalam latihan kekuatan. Alat ini memastikan latihan yang aman, efektif, dan berorientasi pada tujuan, baik Anda seorang pemula atau ahli.<\/p>\n<p data-start=\"5066\" data-end=\"5269\"><a href=\"https:\/\/chatgpt.com\/c\/67bbf427-d9dc-800f-afb7-a68ea9bbac6c\">Kalkulator One Rep Max<\/a><\/p>\n<\/div><\/div>\n\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Apa itu Kalkulator One Rep Max (1RM)? Kalkulator One Rep Max (1RM) adalah alat yang membantu atlet angkat beban dan&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[87],"tags":[95],"class_list":["post-543","post","type-post","status-publish","format-standard","hentry","category-kebugaran-atau-kesehatan","tag-kalkulator-satu-rep-maks"],"_links":{"self":[{"href":"https:\/\/geetworld.com\/id\/wp-json\/wp\/v2\/posts\/543","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/geetworld.com\/id\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/geetworld.com\/id\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/geetworld.com\/id\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/geetworld.com\/id\/wp-json\/wp\/v2\/comments?post=543"}],"version-history":[{"count":0,"href":"https:\/\/geetworld.com\/id\/wp-json\/wp\/v2\/posts\/543\/revisions"}],"wp:attachment":[{"href":"https:\/\/geetworld.com\/id\/wp-json\/wp\/v2\/media?parent=543"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/geetworld.com\/id\/wp-json\/wp\/v2\/categories?post=543"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/geetworld.com\/id\/wp-json\/wp\/v2\/tags?post=543"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}