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.
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.
The Ultimate Heart Monitor Handbook: Mastering Cardiovascular Fitness Tracking at Home and Gym
Advanced Recovery Tracker Techniques and Methods
The Science of Injury Prevention: Mastering Safety at Every Rep
The Power of Community Challenges in GymRec: Transforming Fitness Through Collective Effort
The Future of Fitness Tracking: How Wearable Sync is Revolutionizing Gym Rec Communities
The Ultimate Body Metrics Blueprint: Mastering Your Physical Data for Gym Success
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 →