Rep Range Calculator

Learn how to use our Rep Range Calculator to estimate your 1RM and get personalized rep ranges and weights for different training goals, like strength, power, hypertrophy, and endurance.

Written by Tom Miller, CSCS

Fact checked by Dr. Steven Griffin

Last Updated onApril 28, 2023

The Rep Range Calculator can help you find the perfect rep ranges and weights for your specific training goals. This simple yet effective calculator can be your secret weapon for achieving your fitness milestones, whether it’s strength, power, hypertrophy, or endurance.

Calculate 1RM

Enter the weight you lifted and the number of reps to estimate your 1RM.

Weight Lifted (lbs): Reps Performed:

Recommended Rep Ranges and Weights

Enter your one-rep max (1RM) for a specific exercise to get recommended rep ranges and weights for different training goals.

Your 1RM:

How to Use

Step 1: Figure Out Your One-Rep Max (1RM) To get started, enter the weight you lifted and the number of reps you completed. Our calculator will work its magic and estimate your one-rep max (1RM) – the heaviest weight you can lift for just one repetition.

Step 2: Enter Your 1RM and Let the Calculator Do the Rest Next, plug in your estimated 1RM and hit the “Calculate” button. The calculator will crunch the numbers and give you personalized rep ranges and weights for various training goals like strength, power, hypertrophy, and endurance. These recommended weights are based on a percentage of your 1RM.

Training Goals

Strength: This goal is all about building muscle strength and power, giving you a solid foundation for all things fitness. Think squats, deadlifts, and bench presses for strength training.
Power: Want to be explosive and fast? Power training is your answer. It’s perfect for athletes and sports performance, with exercises such as Olympic lifts, plyometrics, and sprinting.
Hypertrophy: For those looking to increase muscle size, hypertrophy training is the way to go. Ideal for bodybuilding and aesthetics, this type of training involves higher rep ranges with moderate weight, including exercises like bicep curls, leg presses, and lateral raises.
Endurance: If long-duration activities and overall fitness are your goals, endurance training has your back. Improve your muscle endurance and stamina with high-rep, low-weight exercises like bodyweight squats, push-ups, and lunges.

Learn More About Rep Ranges:

Wrapping Up

Our Rep Range Calculator can be your go-to tool for optimizing your workouts and helping you achieve your fitness goals faster. By following the personalized recommendations for rep ranges and weights, you’ll be on the fast track to success. So why wait? Give it a try and see the difference it makes in your fitness journey!

This article was written by Sr. Editor & Content Strategist, Tom Miller, who has 10 years of experience in the field of Powerlifting and Personal Training. Passionate about providing accurate and trustworthy information, Tom is committed to delivering top-quality content that is informative, engaging, and reliable. Learn more about our editorial process here.

If you have any questions or need further clarification about this article, please leave a comment below, and Tom will get back to you as soon as possible.