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Tools
Calculators
1RM Calculator
Estimate your one-rep max with Epley, Brzycki, and Lander formulas.
Bench Press Calculator
Benchmark your bench press strength level, percentile, and training loads.
Squat Calculator
Project squat maxes, rep tables, and progression targets by bodyweight.
Deadlift Calculator
See your deadlift max, intensity zones, and level progression instantly.
Strength Standards
Compare your lifts against bodyweight classes for six core exercises.
Training Max Calculator
Turn a tested or estimated 1RM into practical weekly training prescriptions.
Powerlifting Total
Add your squat, bench, and deadlift for meet-day total and score projections.
Plate Calculator
Visualize plate loading, mixed units, and custom barbell setups.
Wilks Calculator
Estimate Wilks-style relative strength points from bodyweight and total.
DOTS Calculator
Compare powerlifting totals across bodyweights with DOTS scoring.
Articles
Guides
What Is a Good Bench Press for My Weight?
Use bodyweight-based benchmarks to see whether your bench press is beginner, intermediate, advanced, or elite.
How to Calculate Your One Rep Max
Learn how to estimate your 1RM from reps, why formulas differ, and how to use the result for real training.
Strength Standards: Are You Beginner or Elite?
Understand what beginner, novice, intermediate, advanced, and elite really mean across the main barbell lifts.
Wilks Score vs DOTS Score: Which Is Better?
Compare Wilks and DOTS, understand the difference in scoring logic, and know when each metric is useful.
How Much Should I Be Able to Squat?
Use bodyweight-based squat standards to figure out what counts as solid, strong, and advanced.
How Much Should I Be Able to Deadlift?
Use bodyweight-based deadlift standards to see what counts as novice, intermediate, advanced, and elite pulling strength.
The 5 Best Formulas to Estimate 1RM
Compare common 1RM formulas, understand what each one does well, and pick the right one for your training.
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