GYMREC
Train with numbers, not guesswork — strength calculators, gym performance tracking guides, and the tools every lifter needs to log progress and add weight to the bar.
From estimating your one-rep max and loading the bar to charting percentage sets, tracking training volume, dialing in protein and macros, and scoring your lifts against your bodyweight, GymRec pairs free hands-on strength calculators with practical training guides. Log the work, add weight to the bar, and watch the numbers climb.
Strength & Training Calculators
Free tools for every lifter — one-rep max calculator, barbell plate calculator, training volume calculator, rep-max percentage chart, protein & macro calculator, and Wilks relative-strength score.
One-Rep Max (1RM) Calculator
Estimate your one-rep max from the weight and reps of a set using the Epley and Brzycki formulas, plus a full percentage-of-1RM training table.
Barbell Plate Calculator
Work out exactly which plates to load on each side of the bar to hit a target weight, in kg or lb, with the bar weight subtracted.
Training Volume Calculator
Add up the total volume load (sets × reps × weight) of a workout and see per-exercise and session tonnage to track progressive overload.
Rep-Max Percentage Calculator
Turn a known 1RM into working weights for every percentage and rep range — the loading chart lifters use to program their sets.
Protein & Macro Calculator
Get a daily protein, carbohydrate, fat, and calorie target for building muscle from your bodyweight, activity level, and goal.
Wilks & Relative Strength Calculator
Score a lift against your bodyweight with the Wilks coefficient and a strength-to-weight ratio to compare lifters of different sizes.
Rep-Max Plate Chart
A percentage chart that also tells you what to put on the bar: for every rep target from 1 to 12, the %1RM, the exact weight it asks for, the nearest weight a barbell can actually be loaded to, and the plates for each side
The Iron Museum
Wander an immersive, richly illustrated collection — the history of weightlifting and strength sport, the equipment of the gym floor, the muscles of the human body, and the legendary lifters and strongmen who moved the impossible — each in its own gallery, with every entry, image, and fact drawn from Wikipedia and Wikimedia Commons.
Tour the museum →From the Journal
Guides on progressive overload and program design, tracking your lifts and recovery, nutrition for muscle gain, injury prevention, and the science of getting stronger — reading to pair with the calculators above.
Why Your Bench Progresses Slower Than Your Squat
Almost every lifter notices it eventually: the squat and deadlift climb steadily while the bench and overhead press crawl. It is easy to read this as a…
The Numbers Worth Logging (and the Ones That Aren't)
Training logs fail in two directions. Most are too sparse to answer any question — a list of exercises with no numbers. A few are so elaborate that filling…
Building Your First Training Block From One Number
You can build a complete first training block from a single input: a rough estimate of your one-rep max on each main lift. Everything else — working…
Deload Weeks: What to Cut and by How Much
A deload is a planned week of reduced training. Not a week off, not a week you take because you feel bad — a scheduled reduction that lets accumulated…
Progressive Overload, in Numbers
Progressive overload is the one principle nearly everyone agrees on: to keep adapting, the demand has to keep rising. Where it gets vague is what exactly…
Why Rep-Max Estimates Fall Apart Above Twelve Reps
The One-Rep Max Calculator refuses rep counts above twelve. That is not caution for its own sake. Past roughly a dozen reps both standard formulas stop…
Keep Learning
Plain-language explainers on strength training and the big compound lifts, exercise science and how muscles grow, nutrition and recovery, and the culture of the gym — everything you need to train smarter and lift more.
Visit the Learn hub →