One Rep Max CalculatorHow to Calculate 1RM Without Maxing Out
A plain guide to estimating your one rep max from a set of reps, with worked math, the best rep range to use, and when to test a true max.
Epley Formula vs Brzycki: Which 1RM Formula Should You Use?
How the Epley and Brzycki formulas work, how they compare at different rep counts, what the research says about accuracy, and which one to pick.
RPE Chart for Lifting: How to Read and Use It
What RPE and RIR mean in lifting, a full RPE chart with percent of max for 1 to 10 reps, worked examples, and how to use RPE to pick your weights.
How to Increase Bench Press: A Plan Backed by Research
How to increase bench press strength with the right loads, reps, rest and weekly frequency, how to add weight over time, and how to track progress with your max.
Best Rep Range for Strength: 3x5, 5x5 or Something Else?
What the research says about the best rep range for strength, how 3x5 and 5x5 compare, and how to pick loads, sets and rest for your goal.
Wilks Score Explained: What It Is and How It Compares to DOTS
What a Wilks score is, how it is calculated, worked examples, what research says about its fairness, and how it compares to the newer DOTS score.