Strength Training Calculators

These strength training calculators are two steps for a barbell load. Neither page writes a workout.

The one-rep max calculator estimates a 1RM from a weight and a repetition count, so you do not need a true single. Enter a recent hard set, ideally about two to ten repetitions, with the technique you want the estimate to describe. The primary result is the Epley equation, weight times (1 plus repetitions divided by 30). A Brzycki estimate sits beside it so the gap between the models stays visible. Above ten repetitions the page warns that the estimate is less reliable. The same page lists working loads at 50, 60, 70, 75, 80, 85, 90, and 95 percent of the Epley estimate, rounded to the nearest whole pound or kilogram. Those figures are not snapped to available plates.

The one-rep max page also has an RPE mode: enter a one-rep max, the reps you want (1–8), and a target RPE (7–10) to estimate a working load, or enter the weight you lifted, your reps (1–8), and how hard the set felt (RPE 7–10) to estimate a max, from the Helms et al. 2016 chart.

The plate calculator starts from a total you already chose. Enter the target and the bar weight, in pounds or kilograms. It subtracts the bar, splits the rest in half, and lists standard plates for each side. Pounds use 45, 35, 25, 10, 5, and 2.5. Kilograms use 25, 20, 15, 10, 5, 2.5, and 1.25. If the target cannot be loaded exactly, the page shows the closest lower total and the shortfall. It does not add collar weight, microplates, or a limit on how many of each plate you own.

The Wilks calculator scores a powerlifting total against bodyweight with the original Wilks and Wilks 2020 formulas, in kilograms or pounds.

Estimate the one-rep max, choose a percentage, then open the plate calculator with that target and the bar you will load. If you already know the total, skip straight to the plates. Have the weight and repetitions of the set for the estimate, and the target plus bar weight for the plate list.

The one-rep max calculator estimates a single from a load and a repetition count. Epley is the primary equation and Brzycki sits beside it. RPE mode uses the Helms et al. 2016 chart for the barbell back squat: a one-rep max, the reps, and a target RPE for a load, or a finished load, the reps, and the RPE for a max.

The plate calculator does not estimate a max. Enter a target and a bar weight. It subtracts the bar and lists standard plates per side, or the closest lower total and the shortfall.

Wilks and DOTS score a total already lifted so different bodyweights can be compared. Each asks for sex, bodyweight, and the total, in kilograms or pounds, and converts pounds to kilograms first. The total is the best squat, bench press, and deadlift, or one lift in that field. Original Wilks is a fifth-degree polynomial of bodyweight. Wilks 2020, also called Wilks Formula 2, uses new coefficients and is a separate score. DOTS, from Tim Konertz, uses a fourth-degree polynomial and its own coefficients. USAPL and USPA use DOTS. Powerlifting Australia and World Powerlifting use Wilks 2020. The IPF has used IPF GL points since 1 May 2020, which these pages do not calculate. A score does not adjust for age or equipment and does not grade the total.

Use the one-rep max calculator for an estimated max or a session load, the plate calculator for plates per side, the Wilks calculator for original Wilks and Wilks 2020, and the DOTS page for a DOTS score.