Strength Levels (Percentiles)
Choose an exercise, enter a 1RM / 10RM (or bodyweight reps), plus bodyweight, sex, and age.
Choose an exercise, enter a 1RM / 10RM (or bodyweight reps), plus bodyweight, sex, and age.
RM stands for rep max – the heaviest load you can lift for a given number of reps with good form.
• 1RM = your best single rep (max strength).
• 10RM = the heaviest weight you can lift for about 10 tough reps.
• BW reps (Pull-ups/Dips) = the maximum number of strict,
full-range bodyweight reps you can do in one set.
If you don’t know your true 1RM, you can estimate it from a hard set of 3–10 reps. Or, if you prefer, use the dedicated 1RM & 5RM calculator to work it out first, then enter that value here.
This is the performance the calculator uses to estimate your strength percentile.
• If you chose 1RM or 10RM, enter the weight on the bar in the selected units (kg or lb). Don’t include your bodyweight – just the load you’re lifting.
• If you chose BW reps (Pull-ups/Dips), enter your best set of strict, full-range bodyweight reps (no assistance, no big kipping).
Use your best recent performance with good form – not what you did years ago.