Tools
Useful calculators and guides to help you understand fitness terms, track progress, and achieve your strength goals.
Fitness Dictionary
Gym slang, lifting terms, and the words people casually throw around like everyone got the memo. Helpful, plain-English, and actually tied back to JustGains.
Progression Calculator
Calculate how many weeks it will take to reach your target weight for squat, bench press, and deadlift. Get a personalized periodized training plan with optimal workout routines.
Max Squat Calculator
Determine your one-rep max and see how your squat compares to strength standards. Enter your weight, reps, gender, age, and bodyweight to instantly see where you rank from Untrained to Elite.
Max Bench Press Calculator
Estimate your maximum bench press and see where you rank from Untrained to Elite using bodyweight and age-adjusted standards. Perfect for tracking upper body strength progress.
Max Deadlift Calculator
Calculate your one-rep max deadlift and compare to strength standards. See where you rank from Untrained to Elite based on your gender, age, and bodyweight.
More Tools Coming Soon
We're constantly adding new calculators and tools to help you on your fitness journey. Check back soon for more resources!
How to Use Our Fitness Calculators
Each of our strength training and bodybuilding calculators is designed to be easy to use while providing precise, actionable information. Here's how to get the most out of our tools:
1
Input Accurate Measurements
For the most accurate results, measure your current weight, height, and if possible, body fat percentage. Be honest about your activity level - most people overestimate this.
2
Choose Appropriate Goals
For bulking, aim for 0.25-0.5% body weight gain per week. For cutting, target 0.5-1% body weight loss weekly. These ranges optimize results while minimizing muscle loss or excess fat gain.
3
Monitor and Adjust
Use the calculator results as your starting point, then track your progress for 2-3 weeks. If you're not seeing expected results, make small adjustments to your calories (±200) and reassess.
4
Track Your Progress
For optimal results, use these calculators in conjunction with consistent tracking of your workouts, nutrition, and body measurements. The JustGains app makes this seamless and visual.