Guides
Arithmetic and habits for people who lift.
- 01
Barbell plate math: which plates to load for any weight
A plain method for working out which plates go on each side of a barbell, with worked examples and reference tables in kilograms and pounds.
- 02
Estimated one-rep max: the Epley and Brzycki formulas
How the Epley and Brzycki formulas estimate a one-rep max from a set of several reps, with worked examples, a percentage table and the limits of the estimate.
- 03
How to keep a lifting log that stays useful for years
What to write down in a strength training log, the one question it must answer, paper versus notes app versus dedicated app, and the habits that keep it usable.
- 04
How to move your workout history from one app to another
Export your training history as a CSV file, understand what is inside it, avoid the usual import pitfalls with units, names and dates, and keep a backup.
- 05
How to plan warm-up sets before a working weight
The arithmetic of ramping up to a working weight: common percentages, falling reps, rounding to plates you can load, with worked examples in kilograms and pounds.