Strength & Training
One rep max, plates, volume, RPE and strength standards.
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Barbell Plate Calculator
Which plates to put on each side of the bar for any target weight.
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Bench Press Calculator
Your bench max from any set, and how it ranks for your age and sex.
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Muscle Volume Calculator
Your weekly hard sets per muscle, compared with research-backed ranges.
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One Rep Max Calculator
Estimate your 1RM for any lift from a hard set, with a percentage table.
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Progressive Overload Calculator
Whether to add weight next session, and how much, with the 2-for-2 rule.
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Relative Strength Calculator
Your lift as a multiple of bodyweight, and what it equals at other sizes.
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RPE Calculator
Your estimated max from a set rated by RPE, and an RPE weight chart.
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Strength Standards Calculator
How your squat, bench and deadlift rank for your age, sex and bodyweight.
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Training Volume Calculator
The total weight you moved in a workout (sets × reps × weight).
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Warm Up Set Calculator
Warm-up sets that build up to your working weight, rounded to plates.
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Wilks DOTS Calculator
Your DOTS, IPF GL and Wilks scores from a total or a bench press.