Day One Athletics
Strength
Calculator
Enter your 1-Rep Max (or estimated max) to generate accurate training weights for each working set. Retest your max every 8–12 weeks. If you consistently exceed the prescribed reps and complete every working set with strong technique, it's time to either establish a new 1-Rep Max or increase your training max by 5–10 lb for your next cycle.
Enter the combined weight of both dumbbells (e.g. two 50s = 100). Training weight below will be shown per dumbbell.
Training Weight
Tap a row · see notes below ↓
Enter your numbers above to generate your chart.
Tap a percentage to learn what to expect from that training range.