5/3/1 Lifting Program Calculator
Calculate your Wendler 5/3/1 training maxes, weekly sets, reps, and percentages for squat, bench, deadlift, and overhead press.
Free Strength Training Calculators
19 toolsOne-rep max, Wilks score, training volume, and strength standards calculators. Browse our free strength training tools below — no sign-up required.
Bench Press Pyramid Calculator
Generate ascending, descending, and full pyramid bench press workout sets with exact weights, reps, and volume tracking.
Bench Press Standards Calculator
Compare your bench press to strength standards by bodyweight, sex, and experience level. See if you rank beginner, intermediate, advanced, or elite.
Bodyweight Exercise Equivalent Calculator
Estimate weighted-exercise equivalents for common bodyweight movements and vice versa. Compare push-ups, pull-ups, dips, and similar patterns with familiar gym references.
Deadlift Standards Calculator
Compare your deadlift to common strength standards by bodyweight, sex, and experience level. See where it falls on a beginner-to-elite benchmark scale.
DOTS Score Calculator
Calculate your DOTS score for powerlifting. DOTS is a modern bodyweight-adjusted formula designed to reduce some Wilks-era bias at very light and very heavy bodyweights.
IPF GL Points Calculator
Calculate your IPF Goodlift (GL) Points for powerlifting. The official IPF formula with separate coefficients for classic (raw) and equipped lifting.
One Rep Max Calculator (Brzycki Formula)
Estimate your one rep max using the Brzycki formula. More conservative than Epley at higher reps. Enter weight and reps for your 1RM prediction.
One Rep Max Calculator (Epley Formula)
Estimate your one rep max using the Epley formula from the weight lifted and reps completed in a submaximal set.
One Rep Max Calculator (Lombardi Formula)
Calculate your 1RM using the Lombardi formula. Better accuracy at higher rep ranges than Epley or Brzycki. Enter weight and reps for your estimate.
One Rep Max Calculator (Multi-Formula)
Compare six common 1RM formulas side by side: Epley, Brzycki, Lombardi, Mayhew, O'Conner, and Wathen. Use the spread and average as a practical estimate range.
Progressive Overload Calculator
Plan your progressive overload with projected weights over weeks. Calculate weekly weight increases for linear, percentage-based, and undulating periodization models.
Relative Strength Calculator
Calculate your strength-to-bodyweight ratio for any exercise. Compare your relative strength benchmarks for squat, bench press, deadlift, overhead press, and more.
Rest Time Estimator Calculator
Calculate optimal rest periods between sets based on training goal, exercise type, and intensity. Get recommendations for strength, hypertrophy, and endurance training.
RPE to Percentage Converter Calculator
Convert RPE (Rate of Perceived Exertion) to percentage of 1RM and vice versa. Full RPE-Reps chart based on Mike Tuchscherer's RIR-based RPE scale.
Sinclair Coefficient Calculator
Calculate your Sinclair Total for Olympic weightlifting. Compare lifters across weight classes using the official IWF Sinclair coefficient formula.
Squat Standards Calculator
Compare your squat to strength standards by bodyweight and sex. Find out if your back squat is beginner, intermediate, advanced, or elite level.
Training Volume Calculator
Calculate your weekly training volume per muscle group with sets, reps, and weight. Compare to volume landmarks: MEV, MAV, and MRV for optimal hypertrophy.
Wilks Score Calculator
Calculate your Wilks score for powerlifting. Compare strength across weight classes using the official Wilks coefficient formula for squat, bench, and deadlift totals.