How to calculate the load when exercising?
Calculating the load or intensity of an exercise involves understanding various factors such as the weight being lifted, the number of repetitions and sets, and the overall impact on the body. Here’s a guide to help you calculate and manage the load during your workouts:
### **1. **Understanding Load and Intensity**
1. **Weight Lifted:**
– **Absolute Load:** This refers to the actual weight being lifted or resistance used. For example, if you are lifting 50 kilograms, that is your absolute load.
2. **Relative Intensity:**
– **Percentage of 1-Rep Max (1RM):** Relative intensity is often calculated as a percentage of your one-repetition maximum (1RM), which is the maximum weight you can lift for a single repetition of an exercise. For example, lifting 80% of your 1RM for multiple reps is considered high intensity.
3. **Volume and Load:**
– **Total Load:** The total load is calculated by multiplying the weight lifted by the number of repetitions and sets. For example, if you lift 50 kg for 10 repetitions and do 3 sets, the total load is 50 kg × 10 reps × 3 sets = 1,500 kg.
### **2. **Calculating Load**
1. **Determine Your 1RM (One-Repetition Maximum):**
– **Testing:** If you haven’t tested your 1RM, you can estimate it using a submaximal weight and a rep-to-failure test or use online calculators that apply formulas to estimate your 1RM based on the weight lifted and the number of repetitions performed.
2. **Calculate the Load for a Given Exercise:**
– **For Weightlifting:**
– **Example:** If you are lifting 60 kg for 8 repetitions and 4 sets, the total volume load is calculated as follows:
– **Total Load = Weight × Repetitions × Sets**
– **Total Load = 60 kg × 8 reps × 4 sets = 1,920 kg**
3. **Use the Percentage of 1RM:**
– **Example:** If your 1RM for a bench press is 100 kg and you lift 80 kg for 10 repetitions, the intensity as a percentage of 1RM is:
– **Intensity = (Weight Lifted / 1RM) × 100%**
– **Intensity = (80 kg / 100 kg) × 100% = 80% of 1RM**
4. **Volume and Intensity Calculation:**
– **Volume:** Volume is the total amount of weight lifted in a workout and is calculated as Weight × Repetitions × Sets.
– **Intensity:** Intensity can be gauged using the percentage of 1RM or by perceived exertion.
### **3. **Consider Other Factors**
1. **Rest Intervals:**
– **Impact on Load:** The rest intervals between sets can impact the perceived load and intensity. Shorter rest periods may increase the overall intensity of the workout.
2. **Exercise Type:**
– **Compound vs. Isolation Exercises:** Compound exercises (e.g., squats, deadlifts) generally allow for heavier loads compared to isolation exercises (e.g., bicep curls).
3. **Progression and Adaptation:**
– **Progressive Overload:** Gradually increasing the load over time helps in improving strength and muscle mass. This can be done by increasing the weight, repetitions, or sets.
4. **Form and Technique:**
– **Proper Form:** Ensure that you maintain proper form to avoid injury and maximize the effectiveness of the exercise.
### **4. **Tools and Formulas**
1. **1RM Estimation Formulas:**
– **Epley Formula:** 1RM = Weight × (1 + (Reps / 30))
– **Brzycki Formula:** 1RM = Weight / (1.0278 – (0.0278 × Reps))
2. **Online Calculators:**
– Many online tools and apps can estimate your 1RM and help calculate load and intensity based on your input data.
### **Conclusion**
Calculating the load during exercise involves understanding and managing the weight lifted, the number of repetitions and sets, and how these factors contribute to the overall intensity of the workout. By applying these principles, you can tailor your exercise routine to meet your fitness goals, whether it’s strength building, muscle growth, or endurance.
A lot depends on your goals. If it’s to keep fit, it’s going to be one kind of training and workload. If it’s preparation for competitions, it’s a completely different load. So, only on the basis of your motives and objectives can you choose the appropriate version of the load. When I train with ski equipment, the load changes completely. So this is also worth taking into account.
You’re right. Trainings should be carried out according to a clearly developed scheme and under the guidance of a trainer. For training, you will need dumbbells of different weights. You will need to start with light weights and then add the load.
you can buy dumbbells set 50 kg https://megashape.uk/dumbbells-c-1/adjustable-dumbbells-set-50kg-2x25kg-p-3
This set includes 14 pieces. For training, this is super. You can add weight when you
It is very easy to become so involved in sports that you become an ardent spokesperson who wants all good athletes from all other sports to become weightlifters. American football has become the largest consumer of potential weightlifters, selfishly trading possible Olympic medals for millions of dollars. Many other team sports also drain talent, but that’s not much.
You can use a load and workout calculator on the torokhtiy.com website
This is the author’s method from the winner of the European and World Championships Oleksiy TOROKHTIY
Training programs take into account varying degrees of fitness. You can choose the course that suits you.
