One-Rep Max (1RM) Calculator: estimates the maximum amount of weight you could lift for a single repetition with proper form. Instead of testing a true max—which can be risky and fatiguing—the calculator uses the weight and reps you already lifted to predict your strength. This enables you to work with your coach to plan workouts with accurate percentages (e.g., 70–85% of 1RM), Track strength gains over time without maxing out, and stay safe while still pushing your limits.

Methods Explained

Epley

Idea: Strength drops roughly linearly as reps increase.
Strengths: Simple, popular, works well for low–moderate reps (≈3–10).
Notes: A solid “default” estimate for many lifters and lifts.

Brzycki

Idea: Uses a ratio that scales with reps; designed for submax testing.
Strengths: Reliable in the 3–10 rep window; widely cited in strength & conditioning.
Notes: Gets unstable at very high reps—keep reps ≤10 for accuracy.

Lombardi

Idea: Strength scales with reps to a power (non-linear).
Strengths: Handles heavier sets well; sometimes more conservative at higher reps.
Notes: Useful cross-check against linear methods like Epley.

O’Connor

Idea: Another linear approach with a slightly different rep factor.
Strengths: Simple; similar to Epley with a 2.5% per rep increment.
Notes: Differences vs. Epley are small in the 3–8 rep range.

Mayhew et al.

Idea: Non-linear formula developed from bench press populations.
Strengths: Often accurate for upper-body lifts.
Notes: Because it’s bench-derived, use as a comparison point for squat/deadlift.

Wathan

Idea: Similar style to Mayhew; also non-linear with different coefficients.
Strengths: Another respected estimate for pressing movements.
Notes: Use alongside Mayhew to see a range for upper-body lifts.

Lander

Idea: Linear scaling with reps based on empirical observation.
Strengths: Works well in low–moderate reps.
Notes: Like Brzycki, becomes unreliable at very high reps.

Strength Standards Calculator: Compares your lifting performance in various exercises (like bench press, squat, and deadlift) to benchmarks based on your body weight and gender. This helps you gauge your strength level relative to other lifters and track progress.

Injury Risk Calculator:

Studies show that up to 70% of fitness-related injuries come from:

Poor recovery habits

Overtraining

Ignoring warning signs of imbalance or fatigue

By identifying high-risk areas before injury happens, this calculator lets you:

Adjust your training volume or split

Add corrective or mobility work

Focus on recovery protocols like sleep and hydration

Prevent training plateaus or setbacks

Running Pace Calculator: helps you determine how fast you need to run per mile or kilometer to meet your goal time — or helps you find your average pace based on distance and duration.

Whether you’re preparing for a 5K, 10K, half-marathon, marathon, or just trying to improve your cardio, this tool gives you the exact numbers to:

Plan your training runs

Hit time-based goals

Track progress in fat-burning cardio

This calculator provides training guidance based on general pace formulas. Factors such as terrain, weather, footwear, and individual fitness level will affect real-world performance. Always consult a coach before making major adjustments to your running routine.