Strength Training Blog
The calculators on this site give you numbers. These guides explain what to do with them — how to test safely, how to set training weights, how to read an RPE chart, and how to keep making progress when the easy gains run out. Every article is written for lifters who train with a barbell and want straight answers with real numbers.
One rep max: testing, formulas and accuracy
One Rep Max for Beginners
When to test, when not to, and how to estimate your max safely from a hard set of five.
How to Test Your One Rep Max Safely
The warm-up ramp, spotter setup and attempt selection that make max testing go right.
Common 1RM Testing Mistakes
Ego attempts, giant warm-up jumps and six other errors that cost you kilos on test day.
How Accurate Are 1RM Calculators?
Accuracy by rep range, why high-rep estimates drift, and when to trust the number.
Epley vs Brzycki
The two most-used 1RM formulas compared with worked numbers at every rep range.
How Often Should You Test Your 1RM?
Sensible testing frequency for beginners, intermediates and competing powerlifters.
Programming: percentages, training max and RPE
Training Percentages Explained
What each percentage of your 1RM is actually for, from heavy singles to volume work.
Training Max vs One Rep Max
The 90% rule behind programs like 5/3/1, and why training from a true max stalls people.
RPE Chart Explained
What RPE 6–10 really means in reps-in-reserve terms, with percentage equivalents.
How to Use RPE in Training
Autoregulation basics: top sets, back-off work and adjusting loads to the day you are having.
How to Break a Strength Plateau
Diagnose why progress stopped, then fix it with deloads, variation and smarter volume.
Lifts and scores
How to Increase Your Bench Press
Frequency, paused reps and weak-point work that actually move a stuck bench.
What Is a Good Bench Press?
Bodyweight multiples and realistic standards for your level, from first milestone to elite.
DOTS vs Wilks
The two powerlifting scores compared: how they differ and which meets use which.
What Is a Good DOTS Score?
Score bands for men and women, from club lifter to world class, with real examples.
Prefer to skip straight to the numbers? Head back to the one rep max calculator or the DOTS calculator.