One-rep max, Wilks score, training volume, and strength standards calculators. Browse our free strength training tools below — all calculators are instant, accurate, and require no sign-up.
5/3/1 Lifting Program Calculator — Calculate your Wendler 5/3/1 training maxes, weekly sets, reps, and percentages for squat, bench, deadlift, and overhead press.
Bench Press Pyramid Calculator — Generate ascending, descending, and full pyramid bench press workout sets with exact weights, reps, and volume tracking.
Bench Press Standards Calculator — Compare your bench press to strength standards by bodyweight, sex, and experience level. See if you rank beginner, intermediate, advanced, or elite.
Bodyweight Exercise Equivalent Calculator — Convert bodyweight exercise reps to weighted equivalents and vice versa. See how push-ups, pull-ups, and dips translate to bench press, lat pulldown, and more.
Deadlift Standards Calculator — Compare your deadlift to strength standards by bodyweight, sex, and experience level. Find out if your deadlift ranks beginner, intermediate, advanced, or elite.
DOTS Score Calculator — Calculate your DOTS score for powerlifting. A modern bodyweight-adjusted strength formula that corrects biases in the Wilks formula at extreme weight classes.
IPF GL Points Calculator — Calculate your IPF Goodlift (GL) Points for powerlifting. The official IPF formula with separate coefficients for classic (raw) and equipped lifting.
One Rep Max Calculator (Brzycki Formula) — Estimate your one rep max using the Brzycki formula. More conservative than Epley at higher reps. Enter weight and reps for your 1RM prediction.
One Rep Max Calculator (Epley Formula) — Calculate your one rep max using the Epley formula. Enter the weight lifted and reps completed to estimate your 1RM for any exercise.
One Rep Max Calculator (Multi-Formula) — The most comprehensive 1RM calculator. Compares 6 formulas side-by-side: Epley, Brzycki, Lombardi, Mayhew, O'Conner, and Wathen. Get the most accurate estimate.
Progressive Overload Calculator — Plan your progressive overload with projected weights over weeks. Calculate weekly weight increases for linear, percentage-based, and undulating periodization models.
One Rep Max Calculator (Lombardi Formula) — Calculate your 1RM using the Lombardi formula. Better accuracy at higher rep ranges than Epley or Brzycki. Enter weight and reps for your estimate.
Relative Strength Calculator — Calculate your strength-to-bodyweight ratio for any exercise. Compare your relative strength benchmarks for squat, bench press, deadlift, overhead press, and more.
Rest Time Estimator Calculator — Calculate optimal rest periods between sets based on training goal, exercise type, and intensity. Get recommendations for strength, hypertrophy, and endurance training.
RPE to Percentage Converter Calculator — Convert RPE (Rate of Perceived Exertion) to percentage of 1RM and vice versa. Full RPE-Reps chart based on Mike Tuchscherer's RIR-based RPE scale.
Sinclair Coefficient Calculator — Calculate your Sinclair Total for Olympic weightlifting. Compare lifters across weight classes using the official IWF Sinclair coefficient formula.
Training Volume Calculator — Calculate your weekly training volume per muscle group with sets, reps, and weight. Compare to volume landmarks: MEV, MAV, and MRV for optimal hypertrophy.
Squat Standards Calculator — Compare your squat to strength standards by bodyweight and sex. Find out if your back squat is beginner, intermediate, advanced, or elite level.
Wilks Score Calculator — Calculate your Wilks score for powerlifting. Compare strength across weight classes using the official Wilks coefficient formula for squat, bench, and deadlift totals.