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Training Program Calculator

Calculate recommended weight, reps and sets based on your 1RM and training goal

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๐Ÿ‡ฉ๐Ÿ‡ฐ All calculations are based on Danish rules, rates, and currency (DKK). This calculator is translated for convenience but applies exclusively to Denmark.

Calculate your training program

Our training program calculator helps you find the right weight, reps and sets based on your 1RM and training goal. Whether you want to build strength, muscle mass or endurance, the calculator provides precise recommendations.

The three training goals

Strength training can be divided into three main goals: Strength focuses on heavy lifting (85-95% of 1RM) with few reps (1-5) and more sets (3-5). Hypertrophy focuses on muscle growth with moderate weight (65-85% of 1RM) and 6-12 reps in 3-4 sets. Endurance uses lighter weights (50-65% of 1RM) with 12-20 reps in 2-3 sets.

Progressive overload

To ensure continued progress, you should progressively increase the load. A good rule of thumb is to increase weight by 2.5-5 kg when you can consistently complete all sets at the upper end of recommended reps. Always maintain good technique โ€“ it is more important than lifting heavy.

Rest between sets

Strength training requires 3-5 minutes rest between sets. Hypertrophy training typically uses 60-120 seconds rest, while endurance training needs only 30-60 seconds rest. Shorter rest periods increase metabolic stress.

Frequently Asked Questions

Which goal should I choose as a beginner?

As a beginner, hypertrophy (goal 2) is recommended with 65-85% of 1RM for 6-12 reps. It provides the best balance between muscle growth and technique practice. Start at the lower end of the weight range and focus on correct technique. After 3-6 months of experience, you can specialise towards strength or endurance.

How often should I strength train?

The Danish Health Authority recommends strength training at least twice a week. For optimal results, 3-4 times weekly is recommended, training different muscle groups. Give each muscle group at least 48 hours rest between sessions. Beginners can start with 2-3 full-body programs per week.

What is the difference between strength and hypertrophy?

Strength training focuses on increasing your maximum force with heavy weights (85-95% 1RM) and few reps (1-5). Hypertrophy focuses on increasing muscle size with moderate weights (65-85% 1RM) and more reps (6-12). Both provide some degree of the other, but the emphasis depends on training style. Strength improves the nervous system's ability to recruit muscle fibres, while hypertrophy increases muscle size itself.

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