Movement Tool
Progress without
guessing.
Use your load, reps and perceived effort to estimate strength and decide whether your next session calls for more reps, more weight or simply another good set.
Your set
How hard was the set?
RPE 10 means no more good reps available. RPE 8 means roughly two reps were probably still available.
Your target rep range
Your training context
40kg
estimated 1-rep maximum
This is an estimate based on the load, repetitions and reported effort — not a test result.
Estimated reps in reserve
~2
Next-session direction
Keep building.
The load sits well within your target range. Repeat it and gradually add repetitions while maintaining good technique.
Estimated strength reference
70% e1RM
28 kg
75% e1RM
30 kg
80% e1RM
32 kg
85% e1RM
34 kg
Remember
Progress is not always adding weight. More repetitions, better control, improved technique or the same work at a lower effort can all represent progress.
01
Use a rep range.
Progression becomes easier to manage when you know the range you are trying to work within.
02
Let effort matter.
Eight repetitions at RPE 7 and eight repetitions at RPE 10 are not the same training performance.
03
Earn the increase.
Adding load is useful when the current load is being performed well — not simply because another week has passed.
Estimated 1RM and progression suggestions are approximations and can vary by exercise, training experience, technique and fatigue. Do not use an estimated maximum as a requirement to attempt a true maximal lift.