Strength
Calculators
That Explain
the Number.
Enter your weight and reps. Get your estimated 1RM, training percentages, plate loading, and a plain-English strength benchmark. Math sourced to peer-reviewed sport science — or labelled house methodology when no consensus exists.
The lineup
7 calculators · all liveEstimate your 1-rep max from any heavier set you've done. Cross-formula average and a confidence band so you don't over-trust the headline.
Estimate your incline bench 1RM. Notes on the typical incline-to-flat ratio.
Estimate your dumbbell bench 1RM per dumbbell and total. Rough barbell-equivalent range alongside.
Estimate your back squat 1RM. Notes on bar position, depth, and belt — what changes the same load.
Estimate your deadlift 1RM, conventional or sumo. Notes on grip and rep style — what your number does and doesn't include.
Build training weights from your 1RM. Sets, reps, and load for strength, power, hypertrophy, and peaking.
What plates to load on each side of the bar for any target weight.
26 articles. Sourced.
Bench / squat / deadlift / overhead-press standards by age & bodyweight. 1RM math from reps. Cross-lift ratios with engine vs. practitioner-consensus framed honestly. AAP youth guidance woven through every teen-mode article.
Ask a StrengthMath question
Quick answers about StrengthMath's calculators and how the numbers work. Free, no signup. Not coaching or medical advice — for programming work with a qualified strength coach (NSCA CSCS, USAW, or equivalent), and for pain or injury work with a sports-medicine physician or physical therapist.
Hi, I'm the StrengthMath assistant. I answer questions about strength-training math — 1RM estimation, percentage-of-1RM programming, plate loading, dumbbell-vs-barbell comparison, strength-standards reading — and how the calculators on this site work. I'm not a strength coach or sports-medicine professional and can't program for your specific physiology, training history, or competition goals. For programming or pain/injury, work with a qualified strength coach (NSCA CSCS, USAW, equivalent) or a sports-medicine physician.