Strength Training Calculators
One-rep max, powerlifting scores, RPE, plate loading and program calculators. Every page names the formula it uses and links to its source.
- Each result shows the formula behind it
- Pounds and kilograms
- No sign-up, no ads
All calculators
One Rep Max
Your max from a set of 1 to 10 reps.
- One Rep MaxSeven formulas side by side, plus rep maxes and a training max.
- Bench PressBench 1RM, maxes for 135–315 lb loads and the IPF bench rules.
- SquatSquat 1RM, maxes for 135–405 lb loads and the IPF depth rule.
- DeadliftDeadlift 1RM and maxes for 225–495 lb loads.
- Incline Bench PressIncline bench 1RM with maxes for 95–225 lb loads.
- Leg PressLeg press 1RM by 45 lb plates per side.
- Dumbbell Bench Press1RM per dumbbell and for the pair.
Programming
Training weights and programs.
Powerlifting
Scores, totals and bar loading.
- Powerlifting CalculatorTotal with DOTS, Wilks, Wilks 2020 and IPF GL points.
- DOTS CalculatorDOTS score with optional age adjustment.
- Wilks CalculatorOriginal Wilks and Wilks 2020 side by side.
- IPF GL PointsIPF GL points for Classic or Equipped lifting.
- Plate CalculatorPlates per side for a target weight, in lb or kg.
- Plate Calculator (kg)Discs per side in kg, with IPF disc colors.
Strength Standards
Where your lift ranks among raw meet lifters.
- Strength Level CalculatorYour percentile among raw meet lifters of your sex and body weight.
- Bench Press StandardsBench press percentiles by body weight and age, men and women.
- Squat StandardsSquat percentiles by body weight and age, men and women.
- Deadlift StandardsDeadlift percentiles by body weight and age, men and women.