Strength
Department
Day 1 Athletics
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.
Strength Calculator
Enter the combined weight of both dumbbells (e.g. two 50s = 100). Training weight below will be shown per dumbbell.
Training weight is calculated as a straight percentage of your one-rep max and rounded to the nearest 5. Rep targets are general guidelines — always prioritize form and how the weight actually feels on a given day.
Tap a percentage to learn what to expect from that training range.
Log any of your Bench, Squat, Deadlift, or Seated Shoulder Press maxes — you don't need all four at once. Each lift locks for 4 weeks after you update it, but the others stay open. Your total updates automatically with your latest numbers.