Man using calculator and charts

Want to calculate your one-repetition max weight? Or figure out how many calories you need to be eating to lose weight or build muscle? Use these interactive fitness calculators to find out in less than 10 seconds.

More will be added soon so please, stay tuned. 


1RM Calculator

Enter your details below to calculate your one-repetition max. 


Fitness lady loading a barbell (black and white)

Once we Identify the movement patterns, the stance and planes you're going to move in, we then look at quantitative variables, such as load, speed, duration and density.

Now, there are many interpretations of this but they're all the same and hinge on three main categories.

1. High velocity
2. Long duration
3. High load

These can also be described in the following way:

  • DE (dynamic effort) refers to developing explosive strength, or maximal muscle power.
  • RE (repeated effort) is synonymous with building work capacity or hypertrophy training. Also known as GPP.
  • ME (maximal effort) is building maximal strength.

Key Zones and corresponding loading parameters (simplified)

Loading zones for strength training chart
A summary of the key loading zones and corresponding loading parameters. Credits: Stuart McMillan, 2017.

Key Zones and corresponding loading parameters (overview)

Key loading Zones and parameters chart
Overview of different strength abilities contained in each Zone, and their corresponding loading parameters. Credits: Matt Jordan, 2017.


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