Lifting Calculator

- April 25, 2025
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Calculate one-rep maximums, training percentages, and plate loading for various barbell lifts. This calculator helps you plan your lifting routine based on your strength levels.

Calculator Type

One-Rep Max Calculator

Advanced Options

About Weightlifting Calculations

One-Rep Max (1RM)

The one-rep max is the maximum weight you can lift for a single repetition of an exercise. Since testing your true 1RM can be dangerous, various formulas have been developed to estimate it based on the weight you can lift for multiple repetitions.

Popular formulas include:

  • Brzycki: 1RM = Weight × (36 / (37 - Reps))
  • Epley: 1RM = Weight × (1 + 0.0333 × Reps)
  • Lander: 1RM = (100 × Weight) / (101.3 - 2.67123 × Reps)
Percentage-Based Training

Many strength training programmes use percentages of your 1RM to prescribe training loads. Different intensity ranges serve different training purposes:

  • 90-100%: Maximum strength development (1-3 reps)
  • 80-90%: Strength and power development (4-8 reps)
  • 70-80%: Strength-endurance (8-12 reps)
  • 60-70%: Hypertrophy (muscle growth) (10-15 reps)
  • 40-60%: Endurance and technique work (15+ reps)
Plate Loading

Efficiently loading a barbell requires knowing which combination of plates to use. Standard Olympic barbells weigh 45 lbs (20 kg) and plates typically come in the following sizes:

  • Imperial (lbs): 45, 35, 25, 10, 5, 2.5, 1.25
  • Metric (kg): 25, 20, 15, 10, 5, 2.5, 1.25, 0.5

Remember that the weight you load on a barbell is the sum of the barbell weight plus all plates. Plates are loaded symmetrically on both sides of the bar.

Introducing the Lifting Calculator

The Lifting Calculator is a handy tool designed for anyone looking to improve their weightlifting routine. Whether you're a beginner or an advanced lifter, this calculator helps you figure out your one-rep maximum (1RM), calculate training percentages, and manage plate loading. It's perfect for planning your workouts based on your current strength levels.

Understanding One-Rep Max (1RM)

The one-rep max (1RM) is the heaviest weight you can lift for just one repetition of an exercise. Knowing your 1RM is important, as it serves as a baseline for your weightlifting goals. It can be risky to test your 1RM directly, so the calculator provides formulas to estimate it from the weight you can lift for multiple reps. Here are some common formulas used:

  • Brzycki: 1RM = Weight × (36 / (37 - Reps))
  • Epley: 1RM = Weight × (1 + 0.0333 × Reps)
  • Lander: 1RM = (100 × Weight) / (101.3 - 2.67123 × Reps)

Calculating Training Percentages

Many training routines rely on a percentage of your 1RM to determine workout loads. The Lifting Calculator allows you to set your 1RM and choose the percentage you want to work with. This ensures your workouts are structured and effective, helping you reach your goals faster. You can select from various ranges, including light, heavy, and custom percentages.

Plate Loading Made Simple

Loading a barbell correctly is vital for safe lifting. The Lifting Calculator breaks it down for you. Just enter your target weight and the bar weight, and it will tell you how much weight to add to each side of the bar. This feature is especially useful if you're unsure how to configure your plates for different exercises. Standard plate sizes include:

  • Imperial (lbs): 45, 35, 25, 10, 5, 2.5, 1.25
  • Metric (kg): 25, 20, 15, 10, 5, 2.5, 1.25, 0.5

Advanced Options for Precision

For those who like to tweak their calculations, the Lifting Calculator has advanced options. You can set the number of decimal places for your results and choose to round weights to the nearest plate or increment. This allows for greater accuracy in your lifting routine while ensuring you're using realistic weights for your goals.

Easy to Use Interface

The user-friendly interface of the Lifting Calculator makes it easy for anyone to get started. You can quickly switch between different calculator types, whether you want to find your 1RM, calculate training percentages, or determine plate loading. Each section is clearly laid out, making navigation simple, even during a workout.

Visualising Your Results

The calculator doesn't just give you numbers; it helps you visualise your lifting setup. For the plate loading results, you can see a diagram of how to load your barbell correctly. This feature is especially helpful for beginners who may not be familiar with how to balance the weights on the bar.

Final Thoughts on the Lifting Calculator

The Lifting Calculator is a valuable tool for anyone serious about weightlifting. It takes the guesswork out of your training, helping you focus on lifting effectively and safely. Whether you're calculating your 1RM, planning training percentages, or figuring out plate loading, this calculator is a must-have for your Fitness journey.