Rep Range Calculator

Different rep ranges target different muscle adaptations. This calculator helps you choose the right range for your goal and calculates suggested weight based on your 1RM.

1. 1

   Set Goal

   Choose your goal (strength, hypertrophy, endurance)

2. 2

   Enter 1RM

   Input the maximum weight you can lift for one rep

3. 3

   View Recommendations

   The tool shows rep ranges and suggested weights

• 1

  For max strength: 1-5 reps with heavy weights

• 2

  For hypertrophy: 6-12 reps with moderate-heavy weights

• 3

  For endurance: 12-20 reps with light-moderate weights

• 4

  Vary ranges every 4-6 weeks for continuous progress

• Always using the same rep range

• Choosing a range that doesn't match your goal

• Ignoring the importance of appropriate weight for each range

• Not reaching muscle failure on the last set