Enter weight and reps for any lift — get your estimated 1RM across Epley, Brzycki, Lombardi, O'Conner and Mayhew instantly. Plus strength standards, percentage tables, programme-ready working weights, and AI coaching insights. All in your browser.
No setup, no learning curve. Open the tool, plug in your data, get your result.
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Enter weight × reps
Type the weight you lifted and how many reps you completed. Pick your exercise — the tool auto-detects squat, bench, deadlift, and OHP for strength standards. Switch between kg and lbs with one click.
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See your 1RM instantly
Your estimated 1RM appears immediately — calculated using all 5 formulas side-by-side. See your strength level (Beginner to Elite), bodyweight ratio, training max (90%), and a full percentage table from 50% to 100%.
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Get programme-ready weights
Select 5/3/1, Texas Method, Starting Strength, or GZCLP — and see exact working weights for every set of every week, calculated from your 1RM. No manual math, no spreadsheet. Just read and lift.
Features
Built for how coaches actually work
Not a generic tool — designed from the ground up for the way coaching businesses operate.
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5 validated formulas
Epley, Brzycki, Lombardi, O'Conner, and Mayhew — the most-cited formulas in strength science. All five calculated simultaneously so you can compare and pick the one that best matches your known max.
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Percentage table
Full 50–100% breakdown with weights rounded to your unit. Common programme percentages are highlighted — instantly see which weight to load for warm-up sets, working sets, and top sets.
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Strength standards
See exactly where you rank (Beginner → Novice → Intermediate → Advanced → Elite) based on your bodyweight ratio. Adjusts for gender. Based on established population benchmarks.
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Programme presets
Pick 5/3/1, Texas Method, Starting Strength, or GZCLP — the tool writes out every set of every week with exact working weights. No manual calculation. Just read the number and load the bar.
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AI coaching insights
Tap the AI button to get personalised analysis of your strength profile — weaknesses, imbalances, programming suggestions, and even a full training block. Powered by GPT via OpenRouter (free key, no credit card).
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100% private
Everything runs in your browser. No account, no server, no data storage. Your lift numbers never leave your screen. Close the tab and it's gone — by design.
Stop guessing your max. Start programming smarter.
Five formulas, percentage tables, programme weights, AI insights — all free, all instant, no signup.
It depends on the rep range. Epley is most widely cited and works well for 2–10 reps. Brzycki is more accurate at lower reps (2–5). Lombardi suits higher reps. This tool shows all five side-by-side so you can compare — or just use the average.
How many reps should I test with?
Best accuracy is at 2–6 reps. Beyond 10 reps, fatigue compounds and estimates become less reliable. A 3RM or 5RM test gives the cleanest estimate without burning out your athlete.
What's the difference between 1RM and training max?
1RM is your absolute max — one rep at your peak. Training max is typically 90% of that, used in programmes like 5/3/1 because programming off your true max long-term is too aggressive. The tool shows both.
Does it work for Olympic lifts?
Technically yes, but Olympic lifts are technique-limited. An athlete might fail a weight they could physically lift if form breaks down. Estimates work reasonably for 1–3 reps but become unreliable beyond that.
What programmes are supported?
The tool includes 5/3/1 (Wendler), Texas Method, Starting Strength, and GZCLP — with all sets, reps, and percentages pre-calculated using your 1RM. More programme templates are coming based on coach feedback.
How does the AI feature work?
Tap the floating AI button to open a chat panel. The AI has your lift data as context and can analyse your strength profile, identify weaknesses, suggest programming adjustments, or write a training block. Powered by GPT via OpenRouter — free API key, no credit card needed.
Do I need to create an account?
No. No email, no password, no signup. Open the tool, enter your numbers, get your results. Everything runs in your browser and nothing is stored anywhere.
Can I download or share my results?
Yes — download a PDF with your 1RM results, percentage table, and programme weights. Or copy results as text to paste into a message, email, or coaching note.