The Ultimate Strength Training FAQ

A one-rep max (1RM) is the absolute maximum amount of weight you can lift for a single repetition with good form. It is the gold standard for measuring maximal strength. Training programs use your 1RM to calculate working weights (e.g., "5 sets of 5 reps at 75% of your 1RM").

Testing a true 1RM is physically taxing and requires a spotter. That's why using a 1RM Calculator based on a submaximal set (e.g., lifting a weight for 5 reps) is preferred by most lifters.

Highly accurate for sets of 1 to 5 reps (within 1-3% of a true max). They become increasingly unreliable above 10 reps because fatigue and technique breakdown skew the data. For the best results, use a weight you can lift for 3 to 5 reps. Read our full accuracy guide here.

There is no single "best" formula, as they were all tested on different populations. Epley and Brzycki are the most popular and agree closely at low reps. For the most robust estimate, our calculator shows the "Consensus"—the average of all 7 major formulas. Read the Epley vs Brzycki guide.

Yes. However, you must use the total weight. If you are doing Dumbbell Bench Press with 30kg dumbbells, the total load is 60kg (per hand × 2). Our calculator has a load-type selector for this. Note that dumbbell 1RM estimates are slightly less accurate than barbell estimates due to stabilization demands.

Most plate calculators use "greedy" math that rounds up and overshoots your target. ORM Calc uses Dynamic Programming to evaluate every possible plate combination in milliseconds. It finds the exact closest achievable weight without ever exceeding your target. Try the Plate Loader here.

Assuming a standard 20kg Olympic barbell and a 100kg target: subtract the bar (100 - 20 = 80kg). Divide by two for each side (40kg per side). Load the heaviest plates first, closest to the collars. So, you would load one 25kg plate and one 15kg plate on each side.

A standard Olympic barbell in a commercial gym or powerlifting meet weighs 20 kg (44 lbs). A standard women's Olympic barbell weighs 15 kg (33 lbs). An EZ curl bar usually weighs 10 kg (22 lbs). Always verify the bar weight before calculating your plates.

They are all scoring systems to compare lifters of different body weights. Wilks is the oldest (revised in 2020). DOTS is a modern system used by OpenPowerlifting and non-IPF federations. IPF GL is the official scoring system for the International Powerlifting Federation, replacing Wilks in 2020. Read the complete guide.

For raw male lifters: 300 is intermediate, 400 is advanced, 450+ is elite. For raw female lifters: 200 is intermediate, 280+ is advanced, 320+ is elite. See the full benchmark tables here.

The IPF replaced Wilks with the "Goodlift" (GL) system in 2020 to better account for the extremes of body weight and to provide separate, more accurate coefficients for raw (classic) lifting, equipped lifting, and bench-only events.

RPE (Rate of Perceived Exertion) is a scale from 6 to 10 measuring how hard a set was. RIR (Reps in Reserve) is the number of reps you had left. RPE 10 means 0 RIR (failure). RPE 9 means 1 RIR. RPE 8 means 2 RIR. They are used to autoregulate training based on how you feel on a given day.

A Training Max is usually 85% to 90% of your true 1RM. Programs like Wendler's 5/3/1 use a Training Max because it allows you to train with submaximal weights, recover faster, and leave room for progress without burning out. Calculate your Training Max here.

Usually 3 to 5 sets. Start with an empty bar (20kg) for 10 reps, then 40% of your working weight for 5 reps, 60% for 3 reps, 75% for 2 reps, and 85% for 1 rep. Jumping by 20-30% per set is standard. Use our Warm-Up Generator here.

Yes. All 35 tools are 100% free. There are no premium tiers, no mandatory accounts, and no paywalls. If you enjoy the site, you can buy us a coffee, but it is entirely optional.

Your data is stored locally in your browser using localStorage. It is never uploaded to our servers. We do not have a database. If you clear your browser cache, your data will be deleted. We highly recommend using the Export CSV button in the Tracker to back up your logs.