How Many Reps and Rounds Calculator

Answers the question: How many reps and rounds should I do for this kettlebell exercise? Enter your 1RM, training goal, and a few profile details — we return your training weight, rep range, sets, rest, session length, and weekly frequency, tuned to your current condition.

Save your prescription and let KETTLEBELL MONSTER™ progress it for you every week. Create a free account →

1. The exercise

Exercise 1RM (kg)RequiredYour best single rep with this exercise

Don’t know your 1RM? Estimate it here, then come back.

Unit

Rep tempo (seconds per rep)RequiredTypical: 2–4s explosive, 4–7s controlled

LateralUnilateral adds a round for the other side

2. About you

Sex

Weight classification

Lifestyle

Energy state today

Resistance training experience

3. Goal & target

Training goalRequired

Body target

Ranges are based on standard strength & conditioning guidelines for each training goal (intensity, reps, sets, rest, frequency). The calculator scales each range using a composite score built from your weight classification, lifestyle, sex, energy state, and training experience — plus overall strength for maximal-strength goals.

Next steps

Calculate your 1RM first →Browse free workouts →Programming research →See all online calculators →