Strength Training Calculators
Free, science-backed tools for powerlifters and athletes. Calculate plates, estimate your max, plan progression, and more.
Core Calculators
Essential tools for every lifterPlate Calculator
Calculate optimal plate loading for any barbell weight. See exactly which plates to use.
1RM Calculator
Estimate your one-rep max from submaximal lifts using 7 research-backed formulas.
Strength Standards
Compare your lifts to established strength standards for your experience level.
Kilo Plate Calculator
KG-first loading with calibrated plate workflow and lb mirror output.
Plate Change Calculator
See exact add/remove plate swaps when moving to your next set.
Rep Max & Strength
Measure and compare your strength10RM to 1RM Calculator
Estimate your one-rep max from your 10-rep max using multiple formulas.
Squat Standards
Check your squat level against research-based bodyweight standards.
Wilks Score Calculator
Calculate your Wilks score to compare powerlifting performance across body weights.
Powerlifting Calculator
Calculate Wilks, DOTS, IPF GL & Wilks 2 scores. All-in-one comparison tool.
Attempt Calculator
Plan opener, second, and third attempts with day-of adjustments.
Bodyweight Ratio
Assess your relative strength by comparing your lifts to body weight.
Training Programming
Plan and optimize your workoutsWarm-up Calculator
Generate progressive warm-up sets leading to your working weight.
Progressive Overload
Plan systematic strength progression to continuously build strength.
Backoff Sets
Convert top sets into fatigue-aware backoff prescriptions.
Sets & Reps Calculator
Find optimal sets and reps for strength, hypertrophy, or endurance.
Training Volume
Track total training volume (sets × reps × weight) per muscle group.
Workout Intensity
Calculate workout intensity using RPE and percentage of 1RM.
RPE Load Calculator
Pick target load from e1RM, reps, RPE, and daily readiness.
Deload Calculator
Build a fatigue-aware one-week S/B/D deload prescription.
Session Load Monitor
Track sRPE load, ACWR, monotony, and weekly strain risk.
Conversion Tools
Convert weights and equipmentWhy Use Our Calculators?
Free Tools
Science-Based
No Account