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DAPRE Workout Calculators Collection

Last modified by
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Mar 5, 2025, 5:52:35 PM
Created by
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Oct 18, 2019, 1:17:49 AM
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Health and Fitness Weight Lifting
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1945a5a1-f145-11e9-8682-bc764e2038f2

The DAPRE Workout calculator computes the amount of weight you should lift for a given set based on the target weight.

INSTRUCTIONS: Choose units and enter the following:

  1. (targetWeight) The selected target weight to lift.
  2. (setNumber) The current set in the DAPRE 4 set progression.

General Information

The Daily Adjustable Progressive Resistive Exercise (DAPRE) Method is used to step up exercise resistance in standard increments based on a percentage of the target weight. You start with a certain target weight, lets say 25 pounds. Then you would perform 4 sets using the rules in the table below:

Set Repetitions % of target Weight
1 15 50%
2 12 75%
3 Max 100%
4 Max See Table 2
Reps Performed 4th set Weight Next session target weight
< 12 Decrease 5-10 lbs No Change
12-15 No Change No Change
> 15 Increase 5-10 lbs Increase 5-10 lbs

Daily Adjustable Progressive Resistive Exercise (DAPRE) Method 

  1. DAPRE Progression for Endurance: Computes the amount of weight you should lift for a given set to build endurance based on the target weight.
  2. DAPRE Progression for Endurance: Set 4 New Target Weight: Computes the target weight change (if any) for set four of a DAPRE Endurance workout.
  3. DAPRE Progression for Strength: Computes the amount of weight you should lift for a given set to build strength based on the target weight.
  4. DAPRE Progression for Strength: Set 4 New Target Weight: Computes the target weight change (if any) for set four of a DAPRE Strength workout

 

The Daily Adjustable Progressive Resistance Exercise (DAPRE) Method is a strength-training protocol designed to progressively increase resistance based on an individual’s performance. It was developed by Dr. Richard A. Knight in 1978 to help rehabilitate athletes and patients recovering from injuries by adjusting the resistance load daily based on their strength level.

How DAPRE Works

DAPRE uses a four-set system with a specified number of reps and adjustable resistance. The resistance for the next session is determined based on the number of reps completed in the third set.

DAPRE Protocol:

  • Set 1 – 10 reps at 50% of the working weight (estimated 6RM)
  • Set 2 – 6 reps at 75% of the working weight
  • Set 3 – Maximum reps at 100% of the working weight
  • Set 4 – Maximum reps at an adjusted weight (increased or decreased based on Set 3 performance)

Adjusting Weight for the Next Session

The weight used in the next session is adjusted based on how many reps were completed in Set 3. The general guideline:

Reps Completed in Set 3 Weight Adjustment for Next Session
0–2 reps Decrease weight by 2-5 kg (5-10 lbs)
3–4 reps Decrease weight by 0-2 kg (0-5 lbs)
5–6  reps Keep the same weight
7–10 reps Increase weight by 2-5 kg (5-10 lbs)
11+ reps Increase weight by 5-10 kg (10-15 lbs)

Why Use DAPRE?

  • Progressive overload: Adjusts weight dynamically based on actual strength improvements.
  • Individualized training: Avoids overtraining or undertraining by tailoring resistance daily.
  • Effective for rehab: Originally designed for injury recovery but also useful for general strength training.

References:
https://sites.google.com/site/rehabhandbook/dapre
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