Strength Training
One Rep Max Calculator
Estimate your 1RM from a set with several formulas (Epley, Brzycki, Lombardi) plus a full percentage table.
Epley: 1RM = w × (1 + reps/30)
Also called 1rm calculator · max lift calculator
Sports · 8 calculators
Strength Training Calculators
One-rep max, rep maxes, training max, percentages of 1RM, workout volume, Wilks score and estimated reps.
Strength Training
Training Max Calculator
Training max for programmes like 5/3/1 — typically 85–90% of your true or estimated 1RM.
Training max = 1RM × 85–90%
Also called 531 training max · tm calculator
Strength Training
Percentage of 1RM Calculator
Working weights for any percentage of your one rep max, rounded to the plates you have.
Working weight = 1RM × percentage
Also called 1rm percentage table · percentage based training
Strength Training
Barbell Plate Calculator
Which plates to load on each side of the bar for a target weight, using the plates you own.
Per side = (target − bar) ÷ 2, loaded gre…
Also called plate loading calculator · plate math
Strength Training
Workout Volume Calculator
Training volume (sets × reps × weight) for an exercise or session, with volume per set.
Volume per set = Total weight lifted (set…
Also called training volume · tonnage calculator
Strength Training
Strength-to-Weight Ratio Calculator
Relative strength: how much you lift compared with your body weight, with strength-standard context.
Ratio = weight lifted ÷ body weight
Also called relative strength · pound for pound strength
Strength Training
Wilks Score Calculator
Wilks coefficient and score to compare powerlifting totals across body weights and sexes.
Wilks = total × 500 ÷ polynomial(body wei…
Also called wilks coefficient · powerlifting score
Strength Training
Estimated Reps Calculator
How many reps you should manage at a given weight, based on your one rep max.
Brzycki rearranged: reps = 37 − 36 ÷ (wei…
Also called reps at weight · rep max predictor
Key strength training formulas
| One Rep Max | Epley: 1RM = w × (1 + reps/30) · Brzycki: w × 36/(37 − reps) |
|---|---|
| Training Max | Training max = 1RM × 85–90% |
| Percentage of 1RM | Working weight = 1RM × percentage |
| Barbell Plate | Per side = (target − bar) ÷ 2, loaded greedily from the heaviest plate |
| Workout Volume | Volume per set = Total weight lifted (sets × reps × weight) ÷ Total sets |
| Strength-to-Weight Ratio | Ratio = weight lifted ÷ body weight |
| Wilks Score | Wilks = total × 500 ÷ polynomial(body weight) |
| Estimated Reps | Brzycki rearranged: reps = 37 − 36 ÷ (weight ÷ 1RM) |
Strength Training questions
How accurate are 1RM estimates?
They are reliable for sets of 2–8 reps. Above 10 reps, fatigue and technique make estimates drift high.