Important Medical Disclaimer
This calculator is an educational and clinical decision support tool. Results DO NOT replace professional medical evaluation, laboratory tests, or clinical judgment. Always consult a qualified healthcare professional for diagnosis, treatment, and clinical decisions. Calculations are based on scientifically validated formulas but may not be applicable to all patients.
Training Load Calculator (1RM Zones)
Calculate training zones based on your 1RM to optimize training periodization and progression.
Input Data
How It Works
Training zones are based on 1RM percentages and determine the number of repetitions and training objective. Each zone targets a specific physical quality.
Clinical Use
Essential for training periodization, load progression, and strength program planning.
Frequently Asked Questions
What is 1RM?
1RM is the maximum load that can be lifted in a single repetition with correct technique.
How to determine my 1RM?
It can be tested directly or estimated using formulas based on submaximal repetitions.
Which zone to use for hypertrophy?
For hypertrophy, 70-85% of 1RM is recommended, with 7-12 repetitions.
How often should I retest 1RM?
It's recommended to reassess 1RM every 4-6 weeks to adjust training loads.