Strenf — know exactly how strong you are

Strenf is a strength-training app that records your workouts and tells you how strong you are. You log each set — exercise, weight, reps — and Strenf turns your best sets into an estimated one-rep max, then places every lift on a five-tier ladder: Beginner, Novice, Intermediate, Advanced, Elite, adjusted for your sex, bodyweight and age.

Where the standards come from

Squat, bench press and deadlift thresholds are percentiles of raw, unequipped competition results from the public-domain OpenPowerlifting archive — people who actually competed and were judged, not self-reported gym entries. Lifts that are not contested in competition are modeled from one of those three by a fixed ratio, and every page says which it is. The full derivation, the filters applied and the limitations are published on the methodology page.

Explore

• Strength standards for every lift — graded Beginner to Elite by bodyweight, sex and age
• One rep max calculator — estimate your 1RM from any set, then grade it
• Methodology — the dataset, the filters, and what the numbers do and don't mean

Get Strenf

Strenf runs in any browser at strenf.app and as an iPhone app: Strenf on the App Store.