Expert articles on strength training, powerlifting, cardio, and nutrition. Evidence-based advice to help you reach your fitness goals.
Learn how to safely test and use your one-rep max for effective strength training. Expert tips to prevent injury and optimize your training.
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Estimate your deadlift one-rep max using proven formulas and training percentages.
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Everything you need to know to get started with powerlifting. Training programs, technique tips, and competition advice.
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Master the bench press with proper technique, programming, and troubleshooting common issues.
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Perfect your deadlift form with this comprehensive technique guide covering setup, execution, and common mistakes.
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Learn the fundamentals of proper squat technique for maximum strength and safety in your training.
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Optimal nutrition strategies for strength athletes. How to fuel your training and optimize recovery.
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Identify and fix the most common powerlifting mistakes that limit your progress and increase injury risk.
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Learn how to create effective training programs as a beginner. Progressive overload, periodization, and more.
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Take your training to the next level with advanced techniques like cluster sets, accommodating resistance, and more.
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Essential accessory exercises to improve your squat, bench press, and deadlift. Build strength and address weaknesses.
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Understanding the key differences between bodybuilding and powerlifting training approaches and goals.
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Essential strategies for preventing injuries in powerlifting. Warm-up protocols, mobility work, and recovery techniques.
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Develop the mental toughness needed for powerlifting competition. Visualization, confidence building, and competition day strategies.
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Learn how to structure your training cycles for optimal strength gains. Linear, block, and conjugate periodization methods.
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Optimize your recovery with proper sleep hygiene, stress management, and recovery protocols for strength athletes.
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The Body Fat Estimator is a free tool that calculates body fat percentage using simple inputs like height, weight, and measurements, providing insights into fat mass, lean body mass, and health ranges without needing lab tests or calipers.
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This guide explains bicep curl weight as the amount of weight lifted in curl exercises, providing strength standards for men and women based on bodyweight and levels (beginner, intermediate, advanced). It emphasizes using a calculator to track progress, select appropriate weights, and avoid injury for effective arm training.
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Lat pulldown weight is the total load pulled on the lat pulldown machine with clean reps and strict form, serving as a key measure of back strength to track progress and compare against standards for men and women at similar bodyweights.
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The leg press to squat calculator is a free online tool that takes your leg press weight and number of repetitions to estimate what you could squat with a barbell for the same rep count or 1RM. It gives lifters who train mostly on the leg press machine a realistic idea of their squat strength without guessing.
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This post provides pull-up standards for men and women based on experience level, body weight, and training age, using data from thousands of real tests to measure upper body strength accurately. It explains how many strict pull-ups one should aim for at different levels, from beginners (0–1 reps) to advanced (15–20+ reps).
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Barbell or dumbbell overhead press? Guide and tips to master the press. Learn proper form and technique for a stronger, safer overhead press.
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Incline Bench Calculator Bench Press 1RM! Use our calculator to find your one rep max. See incline bench press strength levels compared to other lifters at your bodyweight. strength level.
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Dumbbell to Barbell Converter: Calculate your bench press weight! Estimate your barbell bench press based on dumbbell reps.
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1RM calculator serves as a key tool for anyone serious about strength training and weightlifting. It lets you calculate your one rep max quickly and safely from sets you already complete in the gym.
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Wilks calculator stands as a trusted tool for every powerlifter who wants to measure relative strength fairly. It helps calculate your Wilks score by adjusting the total from squat bench press and deadlift based on bodyweight and gender.
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Dots score calculator offers a fresh and accurate way for powerlifters to measure relative strength. It takes your powerlifting total from squat bench press and deadlift then adjusts for lifter’s body weight and gender.
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FFMI calculator gives a smart way to measure muscle mass and muscularity beyond basic scales. It focuses on fat free mass index by using lean body mass height and weight and body fat percentage.
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Powerlifting calculator brings together everything a lifter needs to measure true strength in one simple tool. It lets you calculate your total weight lifted from squat bench press and deadlift then adjusts for bodyweight and gender.
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Find your Strength Standards Calculator for each lift! Compare your bench press, squat, and deadlift to other lifters by bodyweight. See your strength level: beginner to advanced.
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Calculate your one rep max (1RM) with our Epley 1RM Calculator ! Estimate your 1RM using a proven formula based on the number of repetitions.
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Use the Brzycki Calculator for a one rep max estimate. Calculate your one-rep max with the Brzycki formula based on weight and number of repetitions.
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Use the Brzycki Calculator for a one rep max estimate. Calculate your one-rep max with the Brzycki formula based on weight and number of repetitions.
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Calculate your Olympic weightlifting Sinclair Calculator ! Find your Sinclair coefficient based on gender and bodyweight. Input your lift weight and calculate.
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Calculate your one-rep max (1RM) for any lift. Your one-rep max is the max weight you can lift for a single repetition for a given exercise.
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Wilks Calculator is the free tool every serious powerlifter keeps on their phone for one reason: it instantly turns your raw total into a fair Wilks score that finally answers who is truly the strongest.
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squat calculator is the simple tool every lifter needs to know exactly how strong they really are. Just enter the weight lifted and number of repetitions from your last good set of back squat or front squat.
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Barbell Calculator is the one tool every lifter wishes they had from day one. You simply enter your target weight, choose lb or kg, pick your bar weight and in less than a second it shows exactly which plates you need on each side.
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Calculate your bench press 1RM, analyze your form, and get personalized training recommendations to improve your bench press performance.
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