Blog topic
Strength
Choose loads, track reps and compare your own progress. Start with the strength guides and calculators, with their methods and limits explained.
One-rep max calculator and the Epley formula
Estimate a one-rep max from any set: weight × (1 + reps ÷ 30). A calculator with Epley, Brzycki and Lombardi, a percentage chart, and how Liftor reads it.
Strength standards by bodyweight, per lift
The bodyweight multiples that count as advanced on the squat, bench, deadlift, press and row, for men and women, and why bodyweight is scaled to the 0.67 power.
The Strength Score formula, term by term
Every term in Liftor's Strength Score and why it is fair: bodyweight to the 0.67 power, each lift's own standard, recency, coverage, age, and the one it keeps.