Carga Hipertrofia
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
About this calculator
The hypertrophy training load calculator is an essential tool for athletes and coaches looking to optimize their strength training. It calculates the training load based on 70-85% of 1RM (one repetition maximum), which is the maximum weight an individual can lift in a single repetition. This percentage is commonly used in muscle hypertrophy training as it promotes muscle growth without requiring maximum strength capacity.
The formula used is simple: first, it is necessary to know the 1RM of the exercise in question. Then, 70-85% of this value is calculated to determine the appropriate training load. For example, if the 1RM of an exercise is 100 kg, the training load for hypertrophy would be between 70 kg and 85 kg. This approach allows for effective and safe training, avoiding injuries caused by excessive loads.
When to use this calculator? Whenever you are starting a new cycle of strength training with a focus on muscle hypertrophy. It is important to perform an evaluation of 1RM before starting training to ensure that the loads are adequate. In addition, it is recommended to adjust the loads periodically as strength and endurance improve.
A common care when using this calculator is not to neglect the importance of adequate warm-up and gradual progression of loads. In addition, it is essential to respect individual limits and not exceed the recommended maximum loads to avoid injuries.
Frequently asked questions
What is 1RM and why is it important?
1RM (one repetition maximum) is the maximum weight you can lift in a single repetition of an exercise. It is important because it serves as a basis for calculating effective and safe training loads.
Why is 70-85% of 1RM used for hypertrophy?
This percentage is used because it promotes muscle growth without requiring maximum strength capacity, reducing the risk of injury and allowing for effective training.
How to adjust training loads over time?
Training loads should be adjusted periodically as strength and endurance improve. This can be done by increasing the weight or the number of repetitions.
What are the precautions when using this calculator?
It is essential to perform an adequate warm-up, respect individual limits, and not exceed the recommended maximum loads to avoid injuries.
Can I use this calculator for any exercise?
Yes, as long as you know the 1RM of the exercise in question. However, it is essential to consider the specifics of each exercise and individual needs.