Tools
Enter your bodyweight and your heaviest sets. You instantly see your level per lift, how much you need for the next level and your overall score.
Strength standards compare what you lift with your bodyweight. An 80 kg (176 lb) man benching 80 kg is at 1× bodyweight: intermediate. That makes it fair to compare lighter and heavier lifters.
Use your level as direction, not judgement. The best comparison is with yourself a few months ago. The Stren app charts how your estimated 1RM grows per exercise.
Your estimated 1RM per lift is divided by your bodyweight and compared with commonly used strength-standard tables for men and women. They are guidelines, not exact science.
No. Enter a hard set of 1 to 10 reps; the calculator estimates your 1RM with the same formula as the Stren app (Brzycki up to 10 reps).
For a trained man, around 1× bodyweight is intermediate; for a woman around 0.75×. Advanced starts at 1.5× (men) and 1× (women).
Train each lift at least twice a week, log your sets and add weight once you hit the top of your rep range. The Stren app shows what you did last time on every set.
Stren is coming to the App Store and Google Play. Leave your email: you hear first, and the first 100 get 1 year of Pro free.
