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    Free workout tools

    Know your numbers.
    Plan your next set.

    Estimate your max, load the bar, or plan your warm-up. Free calculators you can use between sets.

    Free tool

    1RM Calculator

    Enter any set, weight, reps, and how close to failure you went. See your max across seven proven formulas plus the right load for every rep count.

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    Free tool

    Barbell Plate Calculator

    Type a target weight and get the exact plates per side, or tap the plates already on the bar to count the total. Works in kg and lb.

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    Free tool

    Weightlifting Percentage Chart

    Turn your one-rep max into working weights from 100% down to 30%, with the reps and training zone for each percentage. One lift or the big four at once.

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    Warm-Up Calculator

    Enter your working weight and get a ready-to-run warm-up: sets, reps, and loads from the empty bar to your first work set.

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    RPE Calculator

    Pair your estimated max with a target RPE and rep count to get your working weight. Full RPE chart with reps in reserve translated to plain language.

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    Body Fat Calculator

    Use the US Navy tape method with a measuring tape, or a quick height-and-weight estimate. See fat mass, lean mass, and where you land.

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    Lean Body Mass Calculator

    Calculate lean body mass from your body fat percentage, or estimate it with the Boer, Hume, and James formulas. Includes FFMI with honest context.

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    Training Volume Calculator

    Enter your weekly hard sets per muscle group and see which muscles sit below the growth floor, inside the productive range, or past what you can recover from.

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    DOTS Calculator

    Score your powerlifting total with the DOTS formula, the modern standard for pound-for-pound comparisons across bodyweights and sexes.

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    Wilks Calculator

    Score your powerlifting total with the original Wilks formula and the 2020 update. Useful for older meet results and historical comparisons.

    WilksWilks 2020powerliftingtotal
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    Ideal Body Weight Calculator

    Run the Devine, Robinson, Miller, and Hamwi formulas side by side, then see why anyone who lifts should treat the answer with suspicion.

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    Personal Trainer Cost Calculator

    Estimate what a personal trainer costs per session, month, and year in your city, then see how much you would save with an AI trainer.

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    The app does the rest

    These tools answer one question at a time. Forge answers the one that matters every session: what should I do today, at what weight, and how do I know it is working.

    Your AI trainer builds the plan, adjusts it as you progress, logs every set, and answers questions around the clock. You lift. It handles the math you just did by hand.

    Your next workout

    Stop calculating.
    Start training.

    Get a coach-built plan that adapts to you, for less than a month of a human trainer's single session.

    7-day free trial.

    Download on the App StoreGet it on Google Play
    $59.99/year · $19.99/month · $6.99/week (USD)