Question 1

How is the one-rep max (1RM) estimated?

Accepted Answer

With the Epley formula: 1RM = weight × (1 + reps / 30). It is
one of the most-cited prediction equations in strength research
(Epley 1985) and stays accurate up to about 10 reps —
beyond that, fatigue dominates and the prediction drifts. A
bench press of 100 kg for 5 reps estimates a 1RM of 100 ×
(1 + 5/30) = 116.7 kg. The tool computes one Epley 1RM per
set, then takes the best across all sets in a session as that
session's 1RM, so a hard top set drives your number rather
than your warm-ups.

Question 2

Why use estimated 1RM instead of actually testing it?

Accepted Answer

Because testing a true 1RM is risky, taxing on the central
nervous system, and needs a spotter — most lifters only do it
a couple times a year at meets. Epley-estimated 1RM lets you
track strength on every working set you already do, captures
progress between meets, and gives smoother trend lines than
true 1RM tests, which are too noisy to track weekly. For
programming intensity (e.g. 80% × 5 for a strength block),
estimated 1RM is the standard reference in modern programs
like 5/3/1, RTS, and Juggernaut.

Question 3

What is training volume (tonnage) and why does it matter?

Accepted Answer

Tonnage is the total weight you moved in a session: sets ×
reps × weight, summed across exercises. Squat 100 kg for 3
sets of 5 = 1500 kg of volume on that lift. Volume is the
single biggest driver of hypertrophy and a major driver of
strength when intensity is in range — Schoenfeld et al. (2017)
meta-analysis found a clear dose-response up to about 10
working sets per muscle per week. The trend chart in the tool
lets you see whether your weekly tonnage is climbing,
plateauing, or quietly dropping (a common cause of stalled
progress).

Question 4

Which lifts come preloaded?

Accepted Answer

The six compound lifts most programs are built around: back
squat, bench press, conventional deadlift, overhead press,
pull-up, and barbell row. You can add any custom exercise by
name — Bulgarian split squat, Romanian deadlift, weighted dip,
incline bench, whatever you actually train — and it tracks
alongside the compounds with its own 1RM curve.

Question 5

Where is my training log stored? Is it private?

Accepted Answer

100% in your browser under the localStorage key
toolora_weight_training_log. Nothing is uploaded, no account
is required, and no analytics event carries your weights or
rep counts off the page. You can verify this in your browser
network tab — saving a set fires zero requests. Clearing your
site data wipes the log, so if you want a backup, copy the
JSON out manually. We deliberately do not offer cloud sync —
training data, like body weight, is personal.

Question 6

How should I set a realistic 1RM goal?

Accepted Answer

For intermediates, a reasonable benchmark is roughly 2.5–5 kg
per month on bench, 5–10 kg per month on squat and deadlift.
Advanced lifters add a fraction of that per quarter — strength
gains slow as you get closer to genetic ceiling. Use the
progress bar as a north star, not a deadline; if you miss a
target by a month it just means another mesocycle. The tool
lets you set a per-lift target so the progress bar fills as
your best estimated 1RM climbs toward it.

Question 7

Should I worry about week-to-week dips in estimated 1RM?

Accepted Answer

No. A single light session, a deload week, or a bad night of
sleep can drop estimated 1RM by 5–10% with no real loss of
strength. Look at the 4-week trend line, not yesterday's
number. If the trend has been flat for 4+ weeks while you're
training hard, something else is the bottleneck — recovery,
calories, or programming. The week-by-week comparison panel
in the tool is there for exactly that diagnosis.

Weight Training Tracker — Compound Lifts, 1RM Estimator & Strength Trends

Log a workout

Strength by lift

Recent workouts

What this tool does

Tool details

How to use

1. Input

2. Process

3. Copy / Download

How Weight Training Tracker — 1RM Calculator & Strength Progress Log fits into your work

Calculation jobs

Calculation checks

Good next steps

FAQ

Tool combos

Weight Training Tracker — Compound Lifts, 1RM Estimator & Strength Trends

Log a workout

Strength by lift

Recent workouts

What this tool does

Tool details

How to use

1. Input

2. Process

3. Copy / Download

How Weight Training Tracker — 1RM Calculator & Strength Progress Log fits into your work

Calculation jobs

Calculation checks

Good next steps

FAQ

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