Benchmark your strength

Compare your lifts with DOTS scores, strength standards and 1RM projections.

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

The calculators, in order

Start here One-Rep Max Calculator
Estimate one-rep max with Epley, Brzycki, and Lombardi formulas.
Then Strength Standards Calculator
Rank your lifts from Beginner to Elite based on bodyweight ratios.
Then DOTS & Wilks Score Calculator
DOTS & Wilks score calculator: compare powerlifting strength across weight classes with IPF DOTS and Wilks-2020 coefficients.
Then FFMI Calculator
Calculate Fat-Free Mass Index to gauge muscularity and compare against natural benchmarks.
Then Progressive Overload Planner
Project lifting progression with weekly overload and planned deload cycles.