How to use this calculator
- Enter the load you used and the repetitions you managed.
- Choose your goal and rate pain.
- Get a working load and progression step.
How it works
The calculator estimates 1RM from your set, then sets a working load for your goal: about 60% for rehab and endurance, 75% for general strength, 87% for maximal strength. It suggests when to move to a heavier band or weight.
Reading your result
| Pain 0 to 3 | Load suitable |
|---|---|
| Pain 4 to 5 | Keep load steady |
| Pain over 5 | Reduce load |
Physiotherapy treatment
Progressive strengthening is the core of physiotherapy for muscle weakness. After an assessment, your physiotherapist sets a plan built around resistance band, bodyweight or weights as appropriate, progressed as your results improve. Hands-on treatment, pain relief and education are added where they help.
Exercises this calculator may recommend
Your result decides which of these appear, and at what dose.
Medical note
Calculators give estimates for general guidance and do not diagnose any condition. Stop and seek medical help for chest pain, fainting, sudden weakness or numbness, loss of bladder or bowel control, or severe or rapidly worsening pain. Always follow your surgeon's or doctor's instructions over any calculator.