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Strength Training Guides

Plain-language guides to the numbers behind strength training — how to calculate your strength level and one-rep max, how to read strength standards, and how to use RPE.

By Updated 7 guides

All Guides

Where to Start

New to strength numbers? Read these in order.

  1. What Is One Rep Max (1RM)? How to Calculate Your 1RM

    Start with what a one-rep max is and how it is estimated.

  2. How to Calculate Your Strength Level: A Complete Guide

    Turn your 1RM into a strength level for your bodyweight.

  3. Strength Standards Guide

    Read the standards behind the levels — and their limits.

Frequently Asked Questions

Which guide should I read first?

If you are new to strength numbers, start with What Is One Rep Max (1RM)?, then read How to Calculate Your Strength Level and the Strength Standards Guide.

Do the guides use the same method as the calculators?

Yes. The guides explain the ideas behind the calculators — one-rep max estimates, bodyweight ratios, strength levels and RPE — so you can see how a result is worked out.

How do I estimate my 1RM for a specific lift?

Read the guide for that lift — squat, bench press or deadlift — then enter a recent set in the matching calculator.

Are the guides medical or coaching advice?

No. They are general educational information about strength calculations. For advice on training or health, speak with a qualified coach or medical professional.

Put the Guides Into Practice

Estimate your one-rep max, check your strength level and compare your lifts with the strength standards.

Explore All CalculatorsView Strength Standards