Weight training tracker — log compound lifts (squat/bench/deadlift/OHP), track 1RM via Epley formula, see strength gains by week.
- Runs locally
- Category Calculator
- Best for Getting a realistic range before a purchase, plan, workout, or schedule decision.
Log a workout
Add at least one set with weight and reps.
Strength by lift
Recent workouts
What this tool does
Free weight training tracker and 1RM calculator built for lifters who want a clean log of every set without an app store install or a monthly subscription. Punch in a lift (squat, bench, deadlift, overhead press, pull-up, barbell row — or any custom exercise), enter the weight and reps for each set, hit save, and the tool records the session, estimates your one-rep max with the Epley formula (1RM = weight × (1 + reps / 30)), and updates per-exercise strength curves. You get four things on one page: a per-lift 1RM trend line so you can see whether the bar is actually moving up week over week, total training volume (tonnage = sets × reps × weight) trends so you can spot deloads and overreaching, a week-by-week comparison so this week vs last week is obvious, and a goal tracker where you set a target 1RM per lift and watch the progress bar fill. Everything lives in your browser under localStorage — no account, no cloud, no analytics carrying your numbers anywhere. Built for the lifter who logs in a notebook and wants something just as private but with the chart on tap.
Tool details
- Input
- Files + Text + Numbers
- The page exposes text boxes, numeric controls, file pickers, or structured inputs depending on the tool.
- Output
- Live result + Preview
- The result area focuses on usable output, with copy, download, or preview actions when supported.
- Privacy
- Browser-side processing
- The main tool logic does not call an external API, so inputs normally stay in the current tab.
- Save / share
- Local preference storage
- Preferences, history, or drafts are saved in this browser without an account.
- Performance budget
- Initial JS <= 22 KB
- No WASM budget is declared, keeping the tool quick to open on mobile.
- Best fit
- Calculator · Student
- Category and role tags drive related tools, internal links, and quick fit checks.
How to use
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1. Input
Paste or drop your content into the tool panel.
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2. Process
Click the button. All processing is local in your browser.
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3. Copy / Download
Copy the result or download to disk in one click.
How Weight Training Tracker — 1RM Calculator & Strength Progress Log fits into your work
Use it for fast estimates, comparisons, and planning numbers before you make the final call.
Calculation jobs
- Getting a realistic range before a purchase, plan, workout, or schedule decision.
- Comparing scenarios by changing one input at a time.
- Turning rough assumptions into a number you can discuss.
Calculation checks
- Double-check units, dates, rates, and rounding assumptions.
- Treat health, finance, tax, and legal outputs as planning aids, not professional advice.
- Save the inputs that produced an important result so you can reproduce it later.
Good next steps
These links move the current task into a more complete workflow.
- 1 Water Intake Calculator Water intake calculator — daily water target by body weight, activity, climate. With drink-log to track today's progress. Open
- 2 Calorie Calculator Calorie calculator — daily calorie needs (BMR + TDEE), weight loss/gain targets, macro breakdown. Open
- 3 BMR Calculator BMR calculator — basal metabolic rate by Mifflin-St Jeor and Harris-Benedict (compared side-by-side). Open
Real-world use cases
Track a 5/3/1 strength block without testing a true 1RM
Log each top set of squat, bench, deadlift and OHP as you run a 5/3/1 cycle. The tool computes an Epley 1RM from your best set, so when next month's training maxes are due you read the actual trend line instead of guessing or risking a true 1RM attempt.
Diagnose a stalled bench with the tonnage trend
Your estimated bench 1RM has been flat for a month. Open the volume chart and the week-by-week panel: if weekly tonnage on bench quietly dropped from 4000 kg to 2800 kg, you found the cause before blaming recovery. Add a working set back and watch the trend.
Common pitfalls
Logging warm-up sets as your top set; the session 1RM takes the best Epley value, so a heavy 3-rep top set drives your number, not the bar you warmed up with.
Reading too much into a single dip; one bad night of sleep can drop estimated 1RM 5 to 10 percent with no real strength loss. Watch the 4-week trend, not yesterday.
Doing 15-plus rep sets and trusting the 1RM; Epley stays accurate to about 10 reps, beyond that fatigue dominates and the estimate drifts high.
Privacy
Your entire training log lives in your browser under a localStorage key. Saving a set fires zero network requests, needs no account, and carries no weights or rep counts off the page. Clearing site data wipes the log, so copy the JSON out if you want a backup.
FAQ
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