Strength & Training Calculators

Estimate your bench press one-rep max from any submaximal set using four published prediction equations. Includes rep-max tables (1–15RM), percentage-based training loads, configurable training max (80–95%), exact barbell plate loading breakdown, and a progressive warm-up ramp.

Calculate your maximum single-repetition capacity across any barbell compound movement. Compare four peer-reviewed prediction formulas side-by-side to understand formula divergence at higher rep counts and dial in exact working percentages.

Never miscalculate barbell loading again. Enter any target working weight to get the exact per-side plate breakdown for standard Olympic 45 lb or 20 kg barbells, supporting both bumper and iron plate denominations.

Predict your barbell back squat one-rep max from a 2 to 10 rep set without testing a risky true 1RM. Features working set percentages, Wendler 5/3/1 training maxes, plate math, and a squat-specific progressive warm-up ramp.

Determine your estimated conventional or sumo deadlift one-rep max safely. Computes submaximal working percentages, heavy plate breakdown, and posterior-chain ramp sets to optimize your pulling sessions.

Calculate your official powerlifting relative strength coefficient. Normalizes your three-lift total against bodyweight to compare pound-for-pound strength across all weight classes and genders.

Convert daily Rate of Perceived Exertion (RPE 6–10) and Reps in Reserve (RIR) into exact percentage of 1RM to match training intensity to daily fatigue, recovery, and readiness.