How to use this calculator
- Choose your goal and experience level.
- Enter your age.
- Get sets, repetitions, rest and load guidance.
How it works
Recommendations follow American College of Sports Medicine resistance training guidance: lighter loads and higher repetitions for endurance and rehab, moderate loads for muscle size, heavy loads and low repetitions for strength. Beginners start with fewer sets.
Reading your result
| Rehab | 1 to 3 sets of 10 to 15, light load. |
|---|---|
| Muscle size | 3 to 4 sets of 8 to 12. |
| Strength | 3 to 5 sets of 3 to 6, heavy load. |
Physiotherapy treatment
Exercise dosage planning is the core of physiotherapy for strength rehabilitation. After an assessment, your physiotherapist sets a plan built around clinician prescribed sets and repetitions, 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.