One Rep Max & Strength Calculators

Exercise Bench Press Back Squat Front Squat Deadlift Sumo Deadlift Romanian Deadlift Overhead Press Push Press Barbell Row Pendlay Row Barbell Curl Dumbbell Bench Press Dumbbell Incline Bench Dumbbell Shoulder Press Dumbbell Row Dumbbell Curl Weighted Pull-Ups Weighted Chin-Ups Weighted Dips Leg Press Hack Squat Smith Machine Bench Lat Pulldown Cable Row Custom… Custom exercise name Your bodyweight () Weight lifted () Repetitions completed Use RPE / RIR instead of hard reps Preferred formula

Estimates become less reliable as repetitions increase. Values above the configured reliability limit are flagged per formula.

One Rep Max () Formula Repetition range Compare all formulas

One Rep Max () Rounding increment Percentages Custom percentages (comma separated, ≤100) Estimate reps with formula

One Rep Max source Tested 1RM Estimated 1RM One Rep Max () Training max percentage (%) Rounding increment Working percentages (comma separated, ≤100)

Target total weight () Bar weight () Available plates (count per side)

Inventory is stored per unit — switch units and your kg/lb plate inventories are kept independently.

Base weight () Base is Working weight 1RM Warm-up style General — gradual jumps, more reps early Powerlifting — fewer reps, heavier singles Number of warm-up sets Start % of working weight End % of working weight Rounding increment Rest between sets (seconds) Snap warm-ups to loadable weights

Weights and reps are editable — change any value to customise the plan.

Value From Kilograms (kg) Pounds (lb) To Pounds (lb) Kilograms (kg) Rounding precision (decimals)

Common references

Scoring system Wilks (2020 coefficients) DOTS IPF GL Points IPF GL event Classic (raw) powerlifting Equipped powerlifting Classic bench press only Equipped bench press only Sex / category Male Female Bodyweight ()

Lifts (optional — total is summed)

Squat () Bench press () Deadlift () Total () — auto-calculated, editable

Reverse solver — what total hits a target score?

Target score Solve

Coefficient source

Wilks uses the 2020 revised (Wilks2) polynomial with a 600 multiplier; Wilks and DOTS clamp bodyweight to their official ranges. IPF GL supports classic/equipped powerlifting and bench-only events. DOTS uses the published DOTS coefficients. IPF GL uses the published Goodlift coefficients (GL = total × 100 / (A − B·e^−C·bw)). Bodyweights are converted to kilograms. Federations periodically update or add rulesets (separate raw/equipped tables, weight-class adjustments). Verify against current federation documentation before using a score for qualification or records.

Exercise Bench Press Squat Deadlift Overhead Press Barbell Row Sex Male Female Bodyweight () Weight lifted ()

Source & methodology

Benchmark ratios (JSON) — editable, saved locally

Save dataset Restore defaults

Bodyweight () Exercise Bench Press Squat Deadlift Overhead Press Barbell Row Custom… Custom exercise name Weight lifted ()

Comparison

Enter your current 1RMs. Every field is optional, but at least two are needed for a comparison.

Squat () Bench press () Deadlift () Overhead press () Barbell row ()

Ratio analysis

Notes

Ratio analysis is a heuristic. Limb lengths, technique, training focus, and injury history all shift what's "normal" for a given lifter. Treat it as a conversation starter, not a diagnosis.

Program Linear Progression (Starting Strength style) 5/3/1 (Wendler) GZCLP PHUL (Upper / Lower) Weeks to generate

Training maxes ()

Squat Bench press Deadlift Overhead press

Training maxes drive the loads. If you don't have tested maxes, run the 1RM calculator or the tracker first — the numbers here are the ones you'll actually put on the bar, so accuracy matters. Leave a field empty to skip that lift.

Minimum increment () Rounding increment () Target total () — optional Squat target () Bench press target () Deadlift target ()

These are estimates, not guaranteed competition results. Verify attempt increments against your federation's rules before submitting.

Lifter A (you)

Squat () Bench () Deadlift () Bodyweight ()

Lifter B (challenger)

Squat () Bench () Deadlift () Bodyweight ()

The challenge link encodes lifter A's numbers in the URL. Send it to a friend — when they open it, their numbers are pre-loaded as Lifter B.

Current streak · Best: 0

Read the loaded bar and pick the total weight. A quick way to internalise plate math — the same skill you need at the rack.

What's the total weight on the bar?

Today's top set

Weight lifted () Reps RPE (how hard it felt, 6–10) 10 — nothing left9.5 9 — 1 rep left8.5 8 — 2 reps left7.5 7 — 3 reps left6 — 4 reps left

How do you feel? (1 = poor, 5 = great)

Sleep

3

Stress (5 = relaxed)

3

Soreness (5 = fresh)

3

Rounding increment ()

Estimated 1RM = weight ÷ %1RM for (reps + reps in reserve). Readiness adjusts today's targets by −8% to +4%. These are estimates, not medical advice.

Lift Squat (min. velocity 0.30 m/s) Bench press (0.17 m/s) Deadlift (0.15 m/s) Overhead press (0.19 m/s) Custom Minimum velocity threshold (m/s)

Sets (load and mean bar speed)

Use a velocity tracker or app to measure mean concentric velocity. Enter at least 2 sets at different weights, ideally 4+ from light to heavy.

Top / working weight () Warm-up percentages (comma separated) Bar weight () Collar weight per side () Plate set Kilogram competition plates Pound plates Mixed gym (kg + lb plates in kg) Prefer fewer plate changes (may use one more plate)

Plates are listed per side, heaviest first (inside). Colours follow IPF convention: 25 red, 20 blue, 15 yellow, 10 green, 5 white, 2.5 black/red, 1.25 chrome.

Exercise (from Tracker) Forecast date Goal 1RM () — optional

Uses all your Tracker entries for this exercise (best estimated 1RM per day), fits a trend line and shows a likely range. Needs at least 3 different days.

Goal total ()

Tap an attempt to cycle through: not taken, good lift, no lift.

Current total

Attempt timer

You must submit your next attempt within 1 minute of finishing a lift in most federations.

Tracker CSV

kg / lb / stone converter

Kilograms Pounds Stone + pounds

Send a program to someone

Program title Program (one line per exercise)Squat 5x5 @ 75% Bench press 4x6 @ 72% Deadlift 3x3 @ 80%

The program is stored inside the link itself — no account needed. The QR image is drawn locally in your browser, so this works fully offline.

Name (optional) SexMaleFemale Age Bodyweight () Experience Beginner (under 1 year)Intermediate (1–3 years)Advanced (3+ years)

Best lifts (1RM, )

Squat Bench press Deadlift

Add a set

Date LiftSquatBenchDeadliftOverhead PressRow Weight () Reps Sets RPE (optional, 6–10)

Show chart forSquatBenchDeadliftOverhead PressRow

Method 5/3/1 (Wendler, training max 90%) Percentage block (volume → strength → peak) RPE-based (autoregulated) Weeks Squat 1RM () Bench 1RM () Deadlift 1RM () Rounding ()

Squat 1RM () Bench 1RM () Deadlift 1RM ()

Typical balanced raw lifter: bench ≈ 65–75% of squat, deadlift ≈ 110–125% of squat. Common coaching guidelines, not strict rules.

LiftSquatBenchDeadlift Best recent training set — weight () Reps RPE of that set StrategySafe (go 9/9)NormalAggressive (chase a PR) Attempt rounding ()

Warm-up timing

Lifters ahead of you in your flight Flights before yours

Sleep last night (hours) Soreness (1 = very sore, 5 = fresh)

3

Stress (1 = high, 5 = relaxed)

3

Motivation (1 = none, 5 = high)

4

RPE of last session

Workload is read from your Training Log (last 7 days vs. the 4-week average).

A guide only, not medical advice.

SexMaleFemale Age Bodyweight () Squat () Bench () Deadlift ()

Estimate: DOTS score compared with an approximate distribution of raw competition lifters, with an approximate age adjustment. Gym-goer percentiles would be higher.

GoalSquatBenchDeadliftTotal Current () Target () ExperienceBeginnerIntermediateAdvanced Use my Training Log trend when available

Rest timer

Sound & vibration when done

Warm-up sets

Working weight () Bar weight () Rounding ()

Checks every scoring and 1RM formula against reference answers worked out from the published coefficients.

Where the formulas come from

• Epley (1985): 1RM = w × (1 + reps/30)
• Brzycki (1993): 1RM = w × 36 / (37 − reps)
• Lombardi, Lander, Mayhew, O'Conner, Wathan: published rep-max equations
• Wilks 2020: Robert Wilks' revised coefficients, multiplier 600
• DOTS: 500 ÷ 4th-degree polynomial of bodyweight (used by OpenPowerlifting)
• IPF GL Points: 100 × total ÷ (A − B·e^−C·bw), official IPF 2020 coefficients per event
• RPE chart: Tuchscherer / Helms reps-in-reserve model
• Masters age factors: approximate, based on McCulloch / Foster tables

Default unit Kilograms (kg) Pounds (lb) Default rounding increment Default formula Preferred repetition limit (flags estimates above this) Decimal places in results

High-contrast mode (stronger text and borders)

Storage

Preferences and training history are stored in your browser's localStorage. Nothing is uploaded anywhere. Shareable links never include training history.

About the formulas

All seven 1RM formulas are linear in the lifted weight, which allows exact inversion for the rep-max and percentage tables. For 1 repetition every formula returns the lifted weight. Estimates are least reliable above roughly 10 repetitions.

About your data

All calculations, storage, and exports happen in your browser — nothing is sent to a server. An internet connection is only needed for optional extras such as the QR code.