05 · Arms
Muscle is medicine.
Enter one recent hard set. You get your estimated one-rep max, what to load for any rep range, and exactly which plates go on the bar. No max testing required.
Your set
Use a set taken close to failure, with 0 to 2 reps left in the tank.
Reps left in the tank: how many more clean reps you could have done. When the reps slow down like the last panel, you're at 2 or fewer.
Estimated one-rep max
Enter the weight and reps from a recent hard set.
Plate math
Standard bar. Tap any rep range below to load it.
--
Challenge a friend
They enter one hard set and see their max next to yours, pound for pound when you both have a bodyweight saved.
Load by reps
Rounded to the nearest plate jump. Bar length is % of your estimated max.
Your loads appear here.
Why it matters
30 to 60 minutes a week of muscle-strengthening work was associated with about 10 to 20% lower risk of death from any cause in a large meta-analysis. WHO recommends strength training on 2 or more days a week.
New to lifting? Own the patterns first with bodyweight: the squat, the hip hinge and the push-up. Or build a 4-week plan from them.
Don't chase the number. If form breaks down or something hurts, the set is over. A great set is one you can repeat next week with one more rep.