How to Self-Regulate Your Training Intensity Like a Pro
Let’s Test Your Strength!
This tool helps you understand how hard you're actually training — and what your numbers mean for your goals.
Step 1 — Pick your exercise
Tap any exercise from the list. It will highlight in green when selected. If your exercise isn't listed, tap "Other" and type the name in the field that appears.
Step 2 — Enter what you lifted
Type in the weight you used and how many reps you completed. You can also drag the slider to set your reps. Don't worry about doing a maximum effort — this calculator estimates your 1RM based on any weight and rep combination you already did in your workout.
Step 3 — Add it to your report
Tap "Add to report." You'll see your exercise appear below with your estimated 1RM already calculated. You can keep adding as many exercises as you want — one at a time. If you added something by mistake, tap the × next to it to remove it.
Step 4 — See your results
Tap "Calculate & view results." Each exercise shows your estimated 1RM and a color-coded table of training zones based on ACSM guidelines. The zone your current weight falls into is highlighted so you can see exactly where your training sits — whether that's building strength, adding muscle, improving endurance, or developing power.
Step 5 — Share with your Team
Tap "Send to FisioPR" when you're ready to share. Your email app will open with everything already filled in — addressed to your care team at FisioPR, with all your exercises, weights, and zones in the message body. Just hit send.
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