Know your strength-to-weight ratio for any lift now. Use rep tests to estimate true max. Save sessions, download reports, and plan smarter training ahead.
| Lift | Bodyweight | Working set | Estimated 1RM | Relative strength |
|---|---|---|---|---|
| Bench Press | 75 kg | 90 kg × 5 | ~105 kg | ~1.40x |
| Back Squat | 75 kg | 120 kg × 3 | ~132 kg | ~1.76x |
| Deadlift | 75 kg | 140 kg × 2 | ~149 kg | ~1.99x |
Relative strength equals estimated one-rep max divided by bodyweight. A ratio of 1.25 means 125% of bodyweight. This supports fair comparison across sizes. It also guides realistic goal setting. Track ratios monthly for clearer trends. Most lifters improve 0.02 to 0.08 per month. Use the same scale for bodyweight readings.
This calculator converts a completed set into an estimated max. It uses several estimators, including Epley and Brzycki. Average mode reduces extremes from one formula. Use 1 to 10 reps for accuracy. Reps above 12 can inflate estimates. Keep sets controlled and consistent.
Use the same lift setup each time. Keep range of motion consistent. Record bodyweight at similar times of day. A 0.05 ratio increase is meaningful. Small gains compound across many weeks. Add weekly notes about sleep and stress. This helps explain plateaus. Progress is rarely linear.
Categories provide guidance, not a diagnosis. Bench standards differ from squat standards. Sex selection adjusts the ratio bands. A 1.50 bench ratio is uncommon. A 2.25 deadlift ratio is also rare. Use categories to spot weak lifts. Then adjust accessory work.
Download CSV for detailed tracking in spreadsheets. Download PDF for a compact shareable report. Add notes for sleep, soreness, and equipment. Notes often explain unexpected changes. Exporting keeps reviews fast and organized. Share weekly summaries with a coach. Keep a backup copy after each training block.
If ratio stalls, adjust weekly volume first. Increase load only when reps stay clean. Use deload weeks after hard blocks. Avoid testing maximums too often. Consistency beats frequent max attempts. Aim for 2.5% load jumps when steady. Focus on technique before chasing bigger numbers.
It is your estimated one-rep max divided by bodyweight. The value is a multiplier, like 1.40x. It helps compare performance across different body sizes.
Average is a safe default for most lifters. Pick one estimator if you track the same method every time. Consistency matters more than the chosen formula.
The calculator converts inputs to kilograms for consistent math. You can still enter pounds. This avoids unit errors when computing ratios and summaries.
One to ten reps usually gives better estimates. Very high reps add fatigue and technique drift. If you must use high reps, Average mode can help.
No. It is general guidance for quick context. Your sport, injury history, and technique can change targets. Use it as a reference, not a rule.
Sessions are stored in the current browser session. Up to 50 rows are kept. CSV and PDF exports include your latest entries and notes.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.