Strength Training

One rep max, training volume, Wilks and DOTS scores, plates and warm-ups.

• Barbell Plate Calculator Which plates to load on each side of the bar for a target weight, in kilograms or pounds.
• Bench Press Max Calculator Estimate your bench press one rep max from a set of reps, with training percentages and spotter and safety notes.
• Deadlift Max Calculator Estimate your deadlift one rep max from a set of reps, with training percentages and notes on grip, stance and safety.
• DOTS Score Calculator Compare powerlifting totals across bodyweights with the DOTS formula.
• One Rep Max Calculator Estimate your one rep max from a set of reps with the Epley, Brzycki and Lombardi formulas, with a table of training percentages.
• Overhead Press Max Calculator Estimate your overhead press one rep max from a set of reps, with training percentages and technique and safety notes.
• Squat Max Calculator Estimate your squat one rep max from a set of reps, with training percentages and safety notes on pins and spotters.
• Training Volume Calculator Total weight moved in a workout, from sets, reps and weight across up to four exercises.
• Warm-Up Sets Calculator A warm-up set progression up to your working weight, with every set rounded to a weight you can load.
• Wilks Score Calculator Compare powerlifting totals across bodyweights with the original Wilks formula.