Strength & Lifting

One-rep max, plate loading, warm-up sets and strength standards.

• One-Rep Max Calculator

  Estimate your one-rep max from any weight and rep count, with Epley, Brzycki or Lombardi formulas toggled in one tool, plus a working-set percentage chart.

• Plate Loading Calculator

  Work out exactly which plates to load on each side of the bar to hit a target barbell weight, in kg or lb plate sets.

• Warm-Up Set Calculator

  Build a five-step percent-based warm-up ramp (40% to 100%) leading into any working weight, rounded to your plate increment and never below the bar.

• Wilks / DOTS Calculator

  Score a powerlifting total against bodyweight using either the classic Wilks formula or the current DOTS formula, toggled in one calculator.

• Training Volume Calculator

  Calculate total training tonnage (sets × reps × load) for a session and project your weekly tonnage across multiple training days.

• RPE to %1RM Calculator

  Convert a lifted load and RPE into an estimated one-rep max, with a full RPE-to-RIR-to-percent-of-1RM reference table for programming working sets.

• Strength Standards Calculator

  Estimate your one-rep max for squat, bench, deadlift or overhead press and see where it falls on a bodyweight-multiple strength standards table.