Enter your stats, choose an exercise, and calculate your strength benchmark.
[HOW IT WORKS]
Our calculator uses scientifically validated formulas to estimate your strength level and compare it against population standards.
1RM ESTIMATION
When you enter sets and reps, we use the Epley formula to estimate your one-rep max (1RM):
This formula is one of the most widely validated methods for estimating maximum strength from submaximal lifts.
AGE ADJUSTMENT
Standards are adjusted for age using powerlifting-derived coefficients that account for natural strength changes:
DATA SOURCE
Our benchmarks are derived from extensive population data of thousands of lifters, providing realistic, achievable standards that account for:
1RM stands for "one rep max" - the maximum weight you can lift for a single repetition with proper form. You can estimate your 1RM using online calculators if you haven't tested it directly.
Our standards are based on data from thousands of lifters, adjusted for your bodyweight, age, and gender. We use formulas that scale appropriately across different body sizes and account for natural strength decline with age.
Beginner: 0-6 months training
Novice: 6-18 months training
Intermediate: 18 months - 3 years
Advanced: 3-5+ years serious training
Elite: Competition-level strength
No! All calculations happen in your browser. We don't store or transmit any of your personal data or lift numbers. Your privacy is 100% protected.