Plates & Pace

13 tools

Strength Calculators

Estimate maxes, load the bar, compare lifters across bodyweights and plan sets by effort. Works in kilograms or pounds.

Strength One Rep Max Calculator Estimated max from any set, plus training percentages. 100 kg × 5 = 115.5 kg Strength 1RM Percentage Chart Weights from 50 to 100% of your max, with reps. 80% of 100 kg = 80 kg, about 8 reps Strength RPE Calculator Weights for sets planned by effort, plus the RPE chart. 100 kg × 5 @8 → 3 @9 = 110 kg Strength Barbell Plate Calculator Which plates go on each side for any weight. 100 kg = 25 + 15 each side Strength DOTS, Wilks and IPF GL Calculator DOTS, IPF GL, Wilks and Wilks 2020 in one place. 83 kg, 600 kg total = 405.05 DOTS

One-rep max by lift

One-rep max estimates set up for each lift, with training weights and the plates to load.

Strength Bench Press 1RM Bench max from any set, with plates for each weight. 80 kg × 5 → 92.4 kg Strength Squat 1RM Squat max from any set, with plates for each weight. 100 kg × 5 → 115.5 kg Strength Deadlift 1RM Deadlift max from any set, with plates for each weight. 140 kg × 5 → 161.7 kg Strength Overhead Press 1RM Strict press max, with small-plate rounding. 50 kg × 5 → 57.7 kg Strength Incline Bench Press 1RM Incline bench max, with plates for each weight. 70 kg × 6 → 83 kg Strength Leg Press 1RM Leg press max for your machine. 180 kg × 10 → 235.9 kg Strength Weighted Pull-Up 1RM Pull-up max with your bodyweight counted in. 75 kg + 20 kg × 5 → +34.7 kg Strength Weighted Dip 1RM Dip max with your bodyweight counted in. 75 kg + 30 kg × 6 → +49.5 kg

Which strength calculator do you need?

Kilograms or pounds

Every strength tool works in kg or lb, and your choice carries over between them. Points formulas are defined in kilograms, so pound entries are converted before scoring.

Estimates, not orders

Estimated maxes and RPE targets are starting points. How a set actually moves on the day matters more than the number on the screen. Use a spotter or safety bars for heavy work, and build up to new loads over several sessions.