Strength training calculators

Maxes and rep maxes

• One-rep max calculator

  Your 1RM from any hard set, counting the reps you left in reserve.

• 10 rep max calculator

  Estimate your 10RM from any set, counting the reps you had left, and get the weight for sets of 10 at 1, 2 or 3 reps in reserve.

• 3 rep max calculator

  Estimate your 3RM from any set, counting the reps you had left, and get the load for heavy triples at 1, 2 or 3 reps in reserve.

• Bench press calculator

  Estimate your bench max from any hard set, counting the reps you had left, then get your rep maxes and loads for the next session.

• Bicep curl max calculator

  Enter a strict bicep curl set and the reps you had left to get your curl max and the weights for sets of 6 to 15, barbell or dumbbell.

• Deadlift max calculator

  A deadlift max calculator that counts the reps you had left. Get your one-rep max, 3, 5 and 8 rep maxes, and the loads for your next deadlift session.

• Dumbbell bench press calculator

  Enter the weight of one dumbbell, your reps and reps left, and get your max per hand and the pair to use for 6, 8 and 10.

• Incline bench press max calculator

  Enter a set and the reps you had left to get your incline 1RM, working loads, and how incline compares with flat bench.

• Leg press calculator

  Enter a set and the reps you had left to get your leg press max and the plates to load for sets of 8, 10, 12 and 15 on your machine.

• Overhead press calculator

  Overhead press calculator for strict, military or shoulder press: enter a set and the reps you had left to get your OHP max and next session's loads.

• Pull-up calculator

  Estimate your weighted pull-up max from bodyweight, belt weight or band assistance, reps and reps in reserve. See what to hang for triples.

• Push-up weight calculator

  Enter your bodyweight and push-up variation to see how much weight you press, from knee push-ups to feet on a 60 cm box.

• Rep max calculator

  Enter one set and the reps you had left to get every rep max from 1RM to 12RM, plus the load for each rep count with 2 reps in reserve.

• Trap bar deadlift calculator

  Estimate your hex bar max from any set, including the reps you had left, and get loads for triples, fives and eights.

• Weighted dip calculator

  Estimate your dip max from bodyweight, belt weight or machine assistance, reps and reps in reserve, and see what to add for 5s and 8s.

Percentage, RPE and RIR charts

• 1 rep max chart

  A 1 rep max chart of percentages and the reps each allows, to failure and with 2 in reserve. Enter your max for every load, rounded to your plates.

• Bench press chart

  Loads from 50% to 100% with the reps each allows, plus a bench max chart for 135, 185, 225 or 315 lb for reps.

• Deadlift weight chart

  The load at every percentage of your max, the reps each allows, and deadlift numbers for men and women by bodyweight.

• RIR calculator (reps in reserve)

  Enter your max and a set to see how many reps in reserve you had left, plus a reps in reserve chart of 1RM percentages.

• RPE calculator

  Enter weight, reps and RPE to estimate your 1RM, then get the load for your next prescribed set, like 3 reps at RPE 9, rounded to plates.

• RPE chart

  The percentage of your 1RM for 1 to 12 reps at RPE 6 to 10, half steps included. Add your max to turn every percentage into a load.

• Squat max chart

  Enter your max for the load at every percentage and the reps each allows, then compare your squat with lifters at your bodyweight.

Strength standards and scores

• 1,000-lb club calculator

  Add up your squat, bench and deadlift, see how many pounds you have left, and how to split the gap across the three lifts.

• Average bench press for men and women

  Average bench press for men and women by bodyweight and age, from over 417,000 raw powerlifting competitors, with a chart in kg and lb.

• Bench press standards

  Bench press standards by bodyweight, sex and age from over 417,000 raw powerlifting competitors. Enter your max to see where you rank.

• Deadlift standards

  Deadlift standards and the average deadlift by bodyweight, sex and age, from over 417,000 raw powerlifting competitors. Enter your max to rank it.

• DOTS calculator

  Enter sex, bodyweight and total to get your DOTS score, the total needed for 5, 10 or 20 more points, and the DOTS raw competitors reach.

• IPF GL points calculator

  Score a classic or equipped total or bench press the way IPF meets do, see what 100 points means, and what raw competitors score.

• Powerlifting calculator

  Enter your squat, bench and deadlift to get your total, its DOTS, Wilks and IPF GL scores, and its percentile among raw competitors.

• Squat standards

  Squat standards by bodyweight, sex and age from over 417,000 raw powerlifting competitors, plus the average squat. Enter your max to rank it.

• Strength calculator: how strong am I?

  Enter your squat, bench press and deadlift to get a strength score from 0 to 100 against raw powerlifting competitors your size.

• Strength ratios calculator

  Compare your squat to deadlift and squat to bench ratios with those of raw powerlifters, and see which lift lags and by how much.

• Strength standards calculator

  Strength standards calculator for squat, bench press, deadlift and total, by sex and bodyweight, from over 417,000 raw powerlifting competitors.

• Wilks score calculator

  Enter sex, bodyweight and total for your Wilks score and the 2020 version on its 600 scale, plus the Wilks raw competitors reach.

Programming and sessions

• Session builder

  Pick exercises and gear, add a recent set, and get a session with loads that opens in RIRLift.

• 5/3/1 calculator

  Enter your squat, bench, deadlift and press maxes to get Wendler's training max and every set of the 4-week 5/3/1 cycle, in kg or lb.

• Bench press progression calculator

  Enter your weight, weakest-set reps and rep range, and this progressive overload calculator gives your next weight.

• How long should a workout be?

  How long should a workout be? As long as your sets and rest take. Enter exercises, sets, rest and warm-up to see your session length and what to cut first.

• How many sets per muscle group per week?

  How many sets per muscle group per week? Enter your goal, experience and training days to get your weekly hard sets, split per session, with a place to start.

• Sets and reps chart

  Pick a goal, an exercise type and how often you train it to get sets, rep range, reps in reserve and rest.

• Smolov Jr. calculator

  Enter your squat or bench max and a weekly increment to get the load for all 12 sessions of the three-week program, in kg or lb.

• Warm-up calculator

  Enter your working weight and equipment to get your warm-up sets, reps and plates per side, with the same short ramp the RIRLift app uses.

Equipment and conversions

• Barbell calculator

  Enter a target weight, your bar and the plates you have, and see exactly what goes on each side, heaviest first.

• Dumbbell to barbell calculator

  Enter a dumbbell bench set to estimate your barbell bench max and working loads, from studies that tested both lifts.

• Front squat to back squat calculator

  In studies of both lifts, the front squat was 82% of a full-depth back squat. Convert your set into back squat loads.

• How much weight should I lift?

  How much weight should I lift? Enough that your target reps end with 1 or 2 left. Enter one test set and get the weight for your reps on any lift or machine.

• Leg press to squat calculator

  Enter a leg press set to see the back squat it points to, the full range from the only study of both, and how to find your squat.

• Smith machine bar weight

  5 to 16 kg (11 to 35 lb). Add your plates to get the total you lifted, and its free-barbell bench equivalent.

• What weight dumbbells should I use?

  What weight dumbbells should I use? Pick the exercise, enter one test set and the reps you had left, and get the dumbbell for your reps, rounded to real pairs.

Body and muscle

• Calories burned lifting weights calculator

  Enter bodyweight, workout length and session type to estimate calories from 2024 Compendium MET values.

• FFMI calculator

  Enter height, weight and body fat to get your fat-free mass index, height-normalized as in Kouri 1995, with real athlete averages.

• Muscle gain calculator

  See how much muscle you can realistically gain in a month and a year from your sex, bodyweight and years of training.