Lifting calculators
Three free calculators. No sign-up; the maths runs in your browser.Updated
- One-rep max calculatorEstimate your one-rep max from a hard set of 12 reps or fewer, with the Epley and Brzycki formulas side by side.
- Workout volume calculatorWeight × reps × sets for one exercise, so you can compare sessions and see whether your training is moving up.
- Double progression calculatorEnter today's sets and get your next session: add reps, add weight or drop the weight, plus whether to change your next set mid-workout.
Which one do you need?
Use the one-rep max calculator when a program gives you percentages, like 3 sets of 5 at 80%, and you don't want to test a true max. Enter a hard set you did recently; a set of 3 to 8 reps gives a steadier estimate than a set of 12. See what a one-rep max is.
Use the volume calculator to compare two sessions of the same lift. If the weight went up but the total went down, you did fewer reps; that's not always bad, but it's worth knowing. Seetraining volume. Neither number knows how the bar moved today. If a set felt heavier than the maths says, believe the set.
Use the double progression calculator after a session to decide the next one: keep the weight and add reps, or add weight because every set reached the top of your range. Seedouble progression.