Strength Training

Calculate the exact plate combination needed per side to hit your target barbell weight in kilograms.

Calculate per-side plate loading to hit your target barbell weight with standard Olympic plates.

Normalize powerlifting totals across bodyweight and sex using the IPF's DOTS coefficient system.

Compare Epley, Brzycki, and Lombardi 1RM predictions side-by-side from a single lift.

Estimate your one-rep max from sub-maximal lifts using the Brzycki (1993) formula.

Estimate your one-rep max from submaximal lifts using the classic Epley formula.

Compare your lift to body weight and see which strength tier you fall into.

Compare powerlifting totals across body weights using the 2020 Wilks coefficient.

Calculate IPF Goodlift points for raw powerlifting totals adjusted by body weight and sex.

Estimate your one-rep max from submaximal lifts using the Lombardi formula.

Estimate your one-rep max using the OConner linear regression formula for sub-maximal lifts.

Estimate your one-rep max using the Wathen (1994) nonlinear regression formula.

Estimate your X-rep max from your known 1RM using the reverse Epley formula.

Convert RPE and rep count into estimated percentage of one-rep max using standard intensity tables.

Compare Olympic weightlifting totals across bodyweight categories using the IWF Sinclair formula.

Calculate working intensity as a percentage of one-rep max

Calculate total training volume load from sets, reps, and weight lifted.

Generate a four-set percentage-based warm-up ramp for barbell lifts, rounded to plate increments.