Bench Press Calculator

One Rep Max Calculator

Estimate your 1RM and training loads.

Squat Calculator

Squat 1RM and strength level.

Deadlift Calculator

Deadlift 1RM and strength level.

Plate Calculator

Which plates go on each side of the bar.

Workout Plan Generator

Free workout programmes for every schedule, plus muscle-focused sessions and a custom generator.

Progressive Overload: How to Keep Getting Stronger

Muscles adapt to the demands you place on them. To keep progressing, gradually increase the challenge — more reps, more weight or more sets — while recovering well.

Beginner's Guide to Strength Training

Start with 2–3 full-body sessions per week, focus on a handful of basic movements, use a weight you can control with good technique, and add a little each week.

High-protein recipes

Recipes with at least 20 g of protein per serving and 25%+ of calories from protein.

3-Day Strength Training Program

Lower reps and longer rests on the big compound lifts to build maximal strength, with accessory work to stay balanced.

4-Day Upper/Lower Workout Plan

The most popular intermediate split: two upper and two lower days. Every muscle is trained twice a week with enough recovery between sessions.