The Flame toolkit
A little clarity.
For your next session.
Free workout calculators that show their working. Get an answer here, with no account or app install required.
Workout log
template.
Enter previous and current sets. Download a CSV, or print a blank sheet for the gym.
Make your log Strength estimatesOne-rep max
calculator.
Estimate a 1RM from a recorded set. Compare Epley and Brzycki, switch kg or lb, and explore a model-based rep table.
Estimate your 1RM Recorded volumeWorkout volume
calculator.
Add up load × reps × sets. Include or exclude warm-ups and compare the same lift across two sessions.
Calculate your volumeUnderstand the record
Two numbers.
Different questions.
A 1RM estimate describes a model of your strength from one set. Volume load adds up the external weight moved across sets. More volume does not automatically mean a higher max, more muscle growth, or a better workout.
For example, 3 sets of 10 at 60 kg total 1,800 kg·reps. A set of 5 at 80 kg gives a 93.3 kg Epley 1RM estimate. These are different measurements, not competing scores.
Keep the exercise, technique, equipment, and loading convention consistent when comparing your own records.