Free tool
Strength Standards
Enter your best recent set — the calculator estimates your 1RM and places it on the Beginner → Elite ladder for your bodyweight.
Your Back Squat level (e1RM 117 kg, 1.56× bodyweight)
Intermediate
Advanced at 150 kg e1RM
Heuristic community-standards multipliers — a motivation yardstick, not a scientific claim. e1RM computed with the same engine the app uses (Epley).
What the levels mean
Beginner is roughly your first months of consistent training; Novice is a year of honest work; Intermediate puts you ahead of most gym members; Advanced is years of structured programming; Elite is knocking on competitive strength. The multipliers are community heuristics — a yardstick for motivation, not a physiological law.
Bodyweight-relative, always
A 140 kg squat means something different at 60 kg bodyweight than at 110 kg. All standards here are expressed as multiples of bodyweight, which is also how the app frames your long-term strength goals.
The O.W.L.s connection
In SwoleCraft, quarterly O.W.L.s weeks measure this across your whole lift portfolio and generate a shareable results scroll. Progress you can pin to the fridge.
In the app
This math runs automatically on every set you log — no typing numbers into a website between sets.
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