Calculators

Calculate the percentage increase in strength between a starting lift and a current lift, with an optional bodyweight normalization factor to compare relative strength progress.

Convert kilograms to pounds for weightlifting plates, barbells, and total lifted weight. Includes optional collar weight and a load type multiplier for common gym setups.

Convert loaded barbell weight from pounds to kilograms for weightlifting and strength training. Enter the total weight in pounds, choose the bar type, and optionally include collar weight and plate tolerance to estimate the exact working weight in kilograms.

Estimate recommended rest time between workout sets based on training goal, exercise type, set intensity, and reps performed.

Estimate total workout duration based on exercise count, sets, average set time, rest time, and warm-up/cool-down intensity.

Estimate recommended weekly training sessions based on your goal, experience level, available training time, and recovery quality.

Calculate workout density as total work performed per minute using sets, reps, weight, and total workout time. This helps compare how much training work is completed relative to session duration.

Estimate calories burned during a weightlifting session using body weight, workout duration, lifting intensity, and rest style. This calculator uses MET-based logic to provide a practical estimate for resistance training workouts.

Estimate calories burned during a weightlifting session using body weight, workout duration, training intensity, and lifting style. This calculator applies standard MET-based exercise energy formulas to provide a realistic estimate for resistance training.

Estimate your target heart rate training zone range using age, resting heart rate, and exercise intensity with either the Karvonen method or maximum heart rate percentage method.

Estimate your maximum heart rate using age and a selected calculation method. You can also apply a fitness adjustment and choose an activity intensity to see a practical training-oriented estimate.

Estimate the total loaded weight of one adjustable dumbbell based on the handle, collars, plates per side, and optional fractional plates.

Estimate reps in reserve (RIR) for a set based on reps completed, load used, estimated one-rep max, and set difficulty. This calculator approximates how many additional reps you could have performed before failure.

Estimate training load as a percentage of 1RM using RPE and reps performed. This calculator uses a practical RPE chart-style model to convert the selected repetition count and RPE into an estimated percent of one-rep max.

Estimate reps in reserve (RIR) based on the weight used, your estimated one-rep max, reps completed, and exercise type. The calculator uses a standard 1RM-based rep model and adjusts expected reps slightly by exercise category.

Calculate how many weight plates to load on each side of a barbell based on your target total weight, bar weight, available plate size, and whether collars are included.

Calculate the total loaded barbell weight based on bar weight and the number of plates loaded on each side. Supports common Olympic plate sizes and returns the full combined weight.

Calculate the weight to load on each side of a barbell based on your target total weight, bar weight, collar weight, and the number of plates per side.

Calculate the total loaded barbell weight for a powerlifting setup using the bar weight and plate quantities loaded per side. This calculator totals both sides and adds the bar for a competition-style lifting setup.

Calculate how much weight to load on each side of a barbell based on total target weight, bar weight, collar weight, and number of sides loaded.

Calculate the total loaded barbell weight by adding the bar weight, collars, and weight plates on both sides of the bar.

Calculate total repetitions completed across multiple sets and exercises, with an adjustment for training frequency over a week.

Calculate total workout tonnage by multiplying weight, reps, and sets, with an optional exercise type multiplier to estimate effective training load across different movement patterns.

Estimate your next training weight based on your current working weight, completed reps, target reps, training experience, and desired overload rate.

Estimate projected body weight after a set number of weeks based on current weight, weekly change, activity goal, and adherence level.

Calculate the value of a term in a linear progression (arithmetic sequence) using the first term, common difference, and target term number. You can also include a starting index when the sequence does not begin at term 1.

Calculate the value at a specific term in a double progression where each term is formed by multiplying the arithmetic progression factor by the geometric progression factor.

Estimate one-rep max using RPE, weight lifted, reps performed, exercise type, and training experience. This calculator uses an RPE-adjusted percentage model to convert a submaximal set into an estimated 1RM.

Estimate total weekly training sets for a muscle group based on workouts per week, exercises per workout, sets per exercise, training experience, and goal.

Estimate total hard sets performed for a workout or training week based on exercises, working sets, intensity, and training frequency.