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Calcimator

Exercise Prescription Calculator

Generate evidence-based exercise parameters including sets, reps, weight, and frequency based on rehabilitation phase and pain level.

Inputs

lbs
/ 10

Results

Recommended Sets

3 sets

Recommended Reps

12 reps

Recommended Weight

15.8 lbs

≈ 4 bags of sugar

Sessions Per Week4 days
Rest Between Sets60 seconds
How to Use This Calculator
  1. Enter Rehabilitation Phase, Max Rep Weight, and Pain Level.
  2. Review Recommended Sets (sets), Recommended Reps (reps), and Recommended Weight (lbs).
  3. Use Sessions Per Week (days) and Rest Between Sets (seconds) to inform your decision.

What each input means

Rehabilitation Phase
1 = Acute, 2 = Subacute, 3 = Strengthening, 4 = Return-to-Sport.
Max Rep Weight
The maximum weight the patient can lift for one rep (1RM) in pounds.
Pain Level
Current pain level on a 0-10 numeric pain rating scale (NPRS).

How this is calculated

Worked example, using the default values

  1. Identify Input Parameters
    Rehabilitation Phase = 2, Max Rep Weight = 50, Pain Level = 3 = 3 input(s) provided
  2. Calculate Recommended Sets
    Recommended Sets
    3 = 3
  3. Calculate Recommended Reps
    Recommended Reps
    12 = 12
  4. Calculate Recommended Weight
    Recommended Weight
    15.8 = 15.8
  5. Calculate Sessions Per Week
    Sessions Per Week
    4 = 4
  6. Calculate Rest Between Sets
    Rest Between Sets
    60 = 60

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