Strength & Lifting Performance
Calculate your one-rep max, plan barbell loading, and structure your strength training programs.
29 calculators available
RIR to RPE Calculator
Convert between Reps in Reserve and RPE scales, estimate %1RM from set data, and get suggested working weights based on your one-rep max.
Dynamic Strength Index (DSI) Calculator
Calculate the Dynamic Strength Index ratio from ballistic and isometric peak force. Get training emphasis classification and sport-specific benchmarks.
Two Rep Max (2RM) Calculator
Estimate your 2RM from any weight × reps using 6 validated prediction formulas (Epley, Brzycki, Lombardi, Lander, Mayhew, Wathan) with rep table and warm-up protocol.
Leg Press Weight Calculator
Estimate your leg press 1RM using Epley/Brzycki formulas, plan working weights, and compare strength to bodyweight-relative standards. Supports 45°, horizontal, and hack squat machines.
Eight Rep Max (8RM) Calculator
Estimate your 8RM from any weight × reps using 6 validated prediction formulas with rep-percentage table and warm-up protocol.
Deadlift One Rep Max Calculator
Estimate your deadlift 1RM with 6 formulas (Epley, Brzycki, more), variant conversion (conventional, sumo, trap bar), strength standards, and warm-up protocol.
Squat One Rep Max Calculator
Estimate your squat 1RM with 6 formulas (Epley, Brzycki, more), variant conversion (high-bar, low-bar, front squat), depth adjustments, strength standards, and warm-up ladder.
Epley Formula Calculator
Estimate your 1RM using the Epley equation with six-formula comparison, rep-max table, training loads, and Epley vs Brzycki divergence.
Brzycki Equation Calculator
Estimate your 1RM using the Brzycki formula with six-formula comparison, rep-max table, training loads, and divergence analysis.
Leg Press Max (1RM) Calculator
Estimate your leg press one-rep max from submaximal sets. Supports 45°, horizontal, vertical, single-leg, and hack squat variants with sled weight, training loads, and squat equivalence.
10 Rep Max (10RM) Calculator
Calculate your 10 rep max from any submaximal set. Includes full rep-max table from 1RM to 20RM, training load guide, and formula comparison.
Dips One Rep Max (1RM) Calculator
Estimate your weighted dip one-rep max from submaximal sets. Includes parallel bar, ring, and bench dip variants with strength standards and training loads.
Overhead Press (OHP) 1RM Calculator
Estimate your strict overhead press one-rep max from submaximal sets. Includes OHP strength standards by bodyweight and bench press ratio reference.
Weighted Calisthenics 1RM Calculator
Estimate your one-rep max for weighted pull-ups, dips, muscle-ups, and push-ups using bodyweight plus added weight with standard 1RM formulas.
3 Rep Max Calculator
Estimate 3RM from a recent set using 6 proven formulas, view a rep-percentage reference table, and save entries locally.
5 Rep Max Calculator
Estimate 5RM from a recent set using 6 proven formulas, get a suggested warm-up table, and save entries locally.
Sinclair Coefficient Calculator
Calculate your Sinclair coefficient and adjusted total for Olympic weightlifting, compare 2025-2028 and 2021-2024 cycles, and save entries locally.
One Rep Max Calculator
Estimate 1RM from a recent set, compare multiple formulas, build rounded load tables, and save recent entries locally.
Wilks Calculator
Calculate Original Wilks and Wilks 2020 points from bodyweight and a powerlifting total or single result, compare versions, and save recent entries locally.
IPF Goodlift Points Calculator
Calculate official-style GL points for powerlifting totals or bench press results with classic or equipped profiles, target planning, and local history.
DOTS Calculator
Calculate a powerlifting DOTS score from bodyweight and total, compare direct totals or three-lift sums, and plan the total needed for a target DOTS.
Smolov Jr Calculator
Generate a 3-week Smolov Jr schedule with configurable progression, rounded loads, and optional start dates for planning and journaling.
Deadlift Pyramid Calculator
Build a structured deadlift pyramid workout with ascending, descending, diamond, reverse pyramid, and wave loading options. RPE targets, volume tonnage, and NSCA-backed intensity guidelines.
5/3/1 Calculator
Generate your complete Wendler 5/3/1 program with training maxes, weekly percentages, and accessory recommendations.
5x5 One-Rep Max Calculator
Calculate your one-rep max from your 5x5 working weight using multiple proven formulas.
Barbell Plate Calculator
Calculate which plates to load on each side of the barbell for any target weight. Includes visual diagram.
Bench Press Pyramid Calculator
Build a structured bench press pyramid workout with calculated sets, reps, and weights.
RPE to %1RM Calculator
Convert your RPE-based lifts to estimated one-rep max percentages using standard RPE charts.
Squat Pyramid Calculator
Create a structured squat pyramid training program with calculated sets, reps, and weights.