Free calculators
Lifting calculators
Four free calculators for planning your training, all in kg or lb.
One rep max calculator
Estimate your max from a set of up to 12 reps with the Epley, Brzycki and Lombardi formulas, plus a percentage chart for your training loads.RPE calculator
Turn weight, reps and RPE into an estimated 1RM, then get the load for any reps and RPE you're aiming for.Barbell plate calculator
See which plates go on each side of the bar for any target weight, in kg or lb.DOTS, Wilks and IPF GL calculator
Compare your powerlifting total across DOTS, Wilks and IPF GL points, with every formula shown.
Related reading
How to track progressive overload
ArticleWhat to write down after each set and how to decide when to add weight or back off, with a double progression example in kg and the rule PRGRES uses to suggest your next set.How many sets per muscle group per week to build muscle
ArticleReviews of the research point to about 10 to 20 working sets per muscle each week. What three reviews found, how to count sets that hit a muscle indirectly, and how long to rest.
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