Strength Calculators
Strength benchmarks built for hybrid athletes. 1RM, standards, and progressive overload tools.
1RM Calculator
Estimate your one-rep max from any weight and rep count. See percentage-based loading for training.
Try Calculator1RM Percentage Calculator
Enter your known 1RM to get a complete percentage-based loading chart for training.
Try CalculatorBench Press Calculator
Calculate your bench press one-rep max. Estimate your 1RM bench from any weight and rep count.
Try CalculatorBench Press Pyramid
Pyramid training: ascending weight, descending reps.
Try CalculatorDeadlift Calculator
Estimate your deadlift one-rep max using proven strength formulas.
Try CalculatorDOTS Score Calculator
DOTS replaces Wilks for IPF from 2020.
Try CalculatorFFMI Calculator
Calculate your Fat-Free Mass Index to assess muscular development relative to your height.
Try CalculatorGrip Strength Calculator
Grip strength norms by age and gender.
Try CalculatorIPF GL Points Calculator
IPF Goodlift (GL) points replaced DOTS in 2024.
Try CalculatorLeg Press to Squat Converter
Estimates squat equivalent from leg press weight.
Try CalculatorMuscle Potential Calculator
Estimate your maximum natural muscular potential based on height and frame
Try CalculatorMuscle Recovery Calculator
Recovery time by muscle group: Large (quads/back) 48-72h, Medium (chest/shoulders) 48h, Small (biceps/triceps) 24-48h.
Try CalculatorPlate Loading Calculator
Calculates plates needed per side: (target weight - bar weight) / 2.
Try CalculatorProgressive Overload Calculator
Progressive overload: increase weight 2.
Try CalculatorRest Time Calculator
Rest between sets: Strength (1-5 reps) 3-5 min.
Try CalculatorRPE/RIR Calculator
RPE (Rate of Perceived Exertion) to RIR (Reps in Reserve) conversion.
Try CalculatorRucking Calorie Calculator
Calculate calories burned rucking using the Looney et al. (2024) metabolic rate formula — the most accurate rucking calorie model available, validated against metabolic cart data.
Try CalculatorRucking Weight Calculator
Recommended ruck weight: beginners 10% bodyweight, intermediate 15-20%, advanced 25-33%.
Try CalculatorSquat Calculator
Estimate your squat one-rep max using proven strength formulas.
Try CalculatorStrength Standards Calculator
Strength levels by bodyweight: Beginner, Novice, Intermediate, Advanced, Elite.
Try CalculatorTraining Frequency Calculator
Optimal frequency: train each muscle 2x/week for hypertrophy.
Try CalculatorTraining Volume Calculator
Volume = sets x reps x weight.
Try CalculatorWeighted Vest Calorie Calculator
Additional calorie burn from weighted vest: ~10-15% increase per 10% bodyweight added.
Try CalculatorWeightlifting Calorie Calculator
Weight training / gym workout. Estimate based on weight, duration, and intensity.
Try CalculatorWendler 5/3/1 Calculator
5/3/1 program: Training max = 1RM x 0.
Try CalculatorWilks Score Calculator
Wilks coefficient normalizes powerlifting total across bodyweights.
Try CalculatorDone calculating? Start training.
Turn these numbers into an AI-built plan that adapts weekly.
Build My Plan →By the maker of 170+ free training calculators