What this Strength Progress Tracker calculates (and why it’s useful)

Most lifters track progress using one of two approaches: (1) testing a true one‑rep max (1RM) sometimes, or (2) estimating 1RM from a heavy set, like 185×5 or 100 kg×3. Both methods work — they simply answer slightly different questions. A tested 1RM is the most direct measure of maximal strength, but frequent maxing can be fatiguing, inconvenient, or risky when technique degrades. That’s why many lifters prefer “day‑to‑day” tracking via a 1RM estimate.

An estimate is useful because it compresses “weight + reps” into a single comparable number. Instead of staring at a training log and guessing whether 205×5 is better than 195×6, you can translate both sets into an estimated max, compare them side‑by‑side, and track the trend over time. The exact estimate won’t be perfect for every body type or every lift, but the direction is often very reliable when your comparisons are consistent.

In Weight + reps mode, the tracker estimates 1RM using one of two popular formulas:

• Epley: 1RM ≈ weight × (1 + reps/30)
  Epley is common because it behaves smoothly across typical rep ranges. If you’re not sure which to use, pick Epley and stay consistent so your comparisons remain fair.
• Brzycki: 1RM ≈ weight × 36 / (37 − reps)
  Brzycki is frequently used for 1–10 reps. Past that, it can get “aggressive” and jumpy, so higher‑rep sets often look more reasonable under Epley.

These formulas are not laws of nature. Rep tolerance varies. Some people are “rep strong” (they can do many reps at a given percentage), while others peak well at singles. So don’t obsess over decimals — use one formula, stay consistent, and watch the trend.

Once you have a previous and current 1RM (estimated or entered), the tracker calculates:

• Absolute gain: gain = current − previous
• Percent increase: % = (gain / previous) × 100

Absolute gain is great for “real world” meaning (adding 20 lb to your squat feels different than adding 2 lb). Percent increase is great for comparisons across lifters and across time windows, because it accounts for where you started. A 10 lb gain on a 100 lb lift is huge; a 10 lb gain on a 400 lb lift is smaller in relative terms.

Strength is not perfectly linear — but a weekly rate can still be a motivating compass. If you enter dates, we compute the time window and estimate: rate/week = gain ÷ weeks. If you don’t enter dates, the tool still reports your gain and percent increase, but it won’t pretend to know how fast you improved.

If you enter a goal 1RM, the tracker estimates how many weeks it might take to reach that goal based on your recent rate. To avoid over-promising, we include a “Rate confidence” setting. Conservative shrinks your rate (common if you expect progress to slow), while Aggressive nudges it up (useful if you were recently fatigued and expect to rebound).

Treat the goal date as a planning tool — not a guarantee. Sleep, stress, technique, and bodyweight changes all influence strength. The point is to turn a vague dream (“I want a 315 bench someday”) into something actionable (“At my current trend, that’s roughly X weeks away if I stay consistent.”).

Bottom line: this tracker gives you a clean snapshot of your strength trend, with just enough math to be useful and shareable.

Examples you can copy (and screenshot)

Example 1: Same reps, higher weight (cleanest)

Previous: 185×5, Current: 205×5, Formula: Epley. Estimated max rises because you moved more weight for the same reps — a clean, obvious improvement.

Example 2: Same weight, more reps (still meaningful)

Previous: 225×3, Current: 225×6. Your estimated max increases because you can perform more repetitions at the same load. This often reflects improved strength endurance, technique, and work capacity — and commonly signals a higher true max too.

Example 3: Rate/week and goal timeline

Let’s say you gained 15 lb over 6 weeks (~2.5 lb/week). If your goal is +30 lb from your current number, a naive estimate is 30 ÷ 2.5 ≈ 12 weeks. Conservative mode will extend that timeline (often more realistic as you get stronger).

Example 4: A “negative” snapshot that isn’t failure

Previous: 315×5, Current: 315×4. Your estimate may dip. That can be sleep loss, stress, end‑of‑block fatigue, or a cut. One off day doesn’t define your trend — compare multiple sessions before you draw conclusions.

• “I added X in Y weeks — consistency works.”
• “Same reps, +20 lb. Small wins stack.”
• “Goal timeline: 12 weeks. See you on the other side.”
• “Progress looks slow… until you zoom out.”

A simple week‑to‑week workflow

To make this tool feel like a real system (not a one‑off calculator), keep your inputs consistent. Pick one lift you care about (bench press is a common choice), then choose a repeatable “benchmark set” — for example, your heaviest set of 5 each week. Enter last week’s benchmark and today’s benchmark. Save a snapshot with a short note (new program, deload week, bulk/cut, travel, etc.).

Over time, your saved snapshots become a mini dataset. The number tells you what happened; your notes tell you why it happened. This is what makes strength tracking powerful: you can learn patterns like “I progress faster during a bulk,” “my sleep debt slows progress,” or “when I increase volume, my max improves a month later.”

Use Known 1RM mode when you tested a max in the gym or in competition and you want the cleanest tracking with no estimation. It’s ideal for powerlifters peaking for meets, or for “year recap” comparisons (last year’s best vs this year’s best).

Use Weight + reps mode for everyday training. It’s great when you don’t max often. The estimate is most stable in the 1–8 rep range. If you do very high reps, the estimate can swing more, so try to keep reps similar when you compare.

Finally: if your number stalls, don’t panic. Strength plateaus are normal. That’s when you zoom out, look for trends, and consider levers like sleep, nutrition, volume, technique, and program structure.

Frequently Asked Questions

• Is estimated 1RM accurate?

  It’s an approximation. For many lifters it tracks true strength well for sets of 1–8 reps, especially when the comparison conditions are similar. Treat it as a consistent yardstick, not a perfect measurement.

• Which formula is “best”?

  Epley is a safe default. Brzycki is a classic for lower reps. The best formula is the one you use consistently so your trend stays fair.

• Why is my rate/week huge?

  Short windows can exaggerate progress (and noise). Use a longer window (4–8 weeks), or treat a huge rate as a temporary burst.

• Why does the goal timeline show N/A?

  We need an upward rate (usually from dates) and a goal higher than your current number. If your rate is near zero or negative, the tool won’t invent a timeline.

• Do you store my data?

  No. This is a client-only tool. If you save snapshots, they’re stored locally in your browser storage on this device.