Health & Fitness Tools

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Strength

One-Rep Max Calculator

Estimate your 1RM from any rep range using multiple validated formulas.

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Strength

Wilks / DOTS Score

Compare your powerlifting total across weight classes with Wilks and DOTS.

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Strength

Strength Standards

See where your lifts rank from beginner to elite for your bodyweight.

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Strength

Plate Loading Calculator

Calculate which plates to load on each side of the barbell.

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Strength

Grip Strength Standards

Check your grip strength against age and sex-based population norms.

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Strength

Deadlift Style Finder

Determine if conventional or sumo deadlift suits your body proportions.

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Strength

Bench Press Arch Guide

Assess bench press technique and find your optimal setup.

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Strength

Squat Depth Checker

Assess what limits your squat depth and get corrective exercises.

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Strength

Accessory Exercise Selector

Pick the right accessories to fix weak points in your main lifts.

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Strength

Olympic Lift Readiness

Assess mobility prerequisites for cleans and snatches.

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Strength

Bench Press Standards

Detailed bench press standards by age and bodyweight.

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Strength

Deadlift Standards

Deadlift strength standards by experience and bodyweight.

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Strength

Squat Standards

Squat strength standards from beginner to elite.

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Strength

OHP Standards

Overhead press standards by bodyweight and training level.

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Strength

5/3/1 Calculator

Calculate Wendler 5/3/1 training maxes and weekly percentages.

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Strength

Smolov Squat Calculator

Calculate loads for the Smolov squat specialization program.

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Strength

PR Attempt Planner

Plan your peaking week for a new personal record attempt.

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Strength

Grip Training Program

Progressive grip training program for deadlifts and carries.

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Strength

Power Clean Readiness

Mobility and strength prerequisites for power cleans.

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Strength

Multi-Rep Max Table

Full rep max table from 1RM to 20RM with all major formulas.

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Strength

Relative Strength Calculator

Compare strength relative to bodyweight across all main lifts.

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Strength

Linear Progression Planner

Plan weekly weight increases for beginner linear progression.

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Strength

Peaking Protocol

Plan a competition peaking week with volume taper and openers.

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Strength

PR Progress Graph

Visualize your personal records over time across all lifts.