Training Volume Calculator Calculate your workout volume and hard sets to optimize training effectiveness and track progress toward your fitness goals ℹ️ Track What Matters: Modern research shows that “hard sets” (RPE 6+) are more important than total volume for muscle growth and strength. This calculator tracks both metrics for complete training analysis. Add Another … Read more
🎯 RPE to %1RM Calculator Convert between RPE and percentage of 1RM with exercise-specific precision for smarter training programming RPE → %1RM %1RM → RPE Complete Chart 🏋️ Exercise Type Choose ExerciseGeneral (All Lifts)Bench PressSquatDeadliftOverhead PressPull-upDipBarbell RowLat PulldownLeg PressLeg CurlBicep CurlTricep ExtensionLateral RaiseCalf Raise Each exercise has unique fatigue characteristics 🔢 Reps Performed 1 rep … Read more
Galpin Equation Calculator Calculate optimal hydration using Dr. Andy Galpin’s scientifically validated equation ℹ️ Scientific Foundation: Based on research by Dr. Andy Galpin, this calculator provides personalized hydration recommendations to prevent dehydration and maintain peak performance during exercise. ⚖️ Body Weight KG LBS Your current body weight for hydration calculations 🔥 Exercise Intensity Select intensity … Read more
Stretching Calories Burned Calculator Stretching Calories Burned Calculator Calculate calories burned during stretching sessions ⚖️ Body Weight KG LBS Your current body weight for calorie calculations 🧘 Stretching Intensity Select intensity levelMild Intensity (Gentle, relaxed)Moderate Intensity (Standard effort)Active Intensity (Dynamic movement) Based on validated MET values from the Compendium of Physical Activities ⏱️ Duration Total … Read more
Brzycki Equation Calculator Calculate your one-rep maximum (1RM) using the scientifically validated Brzycki equation for safe and accurate strength assessment ⚠️ Safety First: This calculator predicts 1RM without maximal testing. Always use proper form, get professional guidance, and never attempt loads that exceed your capabilities. ⚖️ Weight Lifted KG LBS Weight you successfully lifted for … Read more
Warmup Calculator Get your perfect pre-workout routine for better performance and injury prevention ⚠️ Preparation Matters: A proper warmup increases performance by 3-10% and reduces injury risk by 11-20%. Customize your routine based on your activity type and conditions. 🏃 Exercise Type Select Exercise TypeCardio/EnduranceStrength TrainingHIIT/CircuitSports/AthleticYoga/FlexibilityPowerliftingRunning/JoggingCyclingSwimming Choose your main exercise activity 💪 Fitness Level Select … Read more
Grip Strength Calculator Measure your hand strength and compare against age-matched standards ⚠️ Measurement Accuracy: For best results, use a calibrated dynamometer (like Jamar) with proper testing protocol. Extreme scores may indicate measurement error rather than actual strength level. 👤 Gender Select GenderMaleFemale Required for accurate strength comparison 🎂 Age Age in years (18-90 years … Read more
One-Rep Max (1RM) Bench Press Calculator 🎯 Scientific Accuracy: This calculator uses multiple validated 1RM prediction formulas (Brzycki, Epley, Lander, Mayhew) and averages them for maximum accuracy. ⚖️ Weight Lifted KG LBS The weight you successfully lifted for the given number of reps 🔢 Repetitions Performed Number of reps completed (1-15 for best accuracy) ⚖️ … Read more
Strength Training Progress Calculator Calculate your optimal strength training progression for maximum muscle growth and performance gains ℹ️ Evidence-Based Progression: This calculator uses scientifically validated formulas to determine optimal training progression rates based on your experience level, goals, and training frequency. Basic Progression Advanced Programming Periodization 🏋️ Current 1RM (kg) Your current one-rep maximum for … Read more