PR Tracker Calculator
Track PRs & strength progression
Select Exercise
Lift Details
Powerlifting Scores
Recent PRs
All Personal Records
Strength Progression
Strength Standards by Level
PR Tracking Tips
Track Consistently
Record every PR attempt to track your progress accurately
Test Regularly
Test your 1RM every 4-6 weeks to measure progress
Prioritize Form
Never sacrifice form for weight - injury setbacks are costly
Progressive Overload
Gradually increase weight, reps, or sets over time
What is a PR (Personal Record)?
A PR (Personal Record) is the maximum weight you've successfully lifted for a given exercise with proper form. Tracking your PRs is essential for measuring strength progress and staying motivated. The most common PRs tracked are the "Big Three" powerlifting lifts: Squat, Bench Press, and Deadlift, plus the Overhead Press as a fourth major lift.
1RM Estimation Formulas
Your one-rep max (1RM) can be estimated from submaximal lifts using these formulas:
- Epley Formula: 1RM = Weight × (1 + 0.0333 × Reps). Most accurate for 1-10 reps.
- Brzycki Formula: 1RM = Weight × (36 / (37 - Reps)). Conservative estimate.
- Lombardi Formula: 1RM = Weight × Reps^0.10. Simple exponential formula.
- O'Conner Formula: 1RM = Weight × (1 + 0.025 × Reps). Conservative approach.
- Most accurate: For 1-5 rep ranges; less accurate for higher reps.
Wilks & DOTS Scores
These scores allow comparison between lifters of different body weights:
- Wilks Score: Traditional coefficient-based score. Higher is better. Ranges from 200-600+.
- DOTS Score: Modern formula that replaced Wilks. More accurate across weight classes. Ranges from 30-150+.
- Purpose: Compare lifters fairly regardless of body weight.
- Usage: Used in powerlifting competitions to determine best lifter.
Strength Standards
General strength standards for trained males (1RM as multiple of bodyweight):
- Beginner (0-6 months): Squat 1.0x, Bench 0.75x, Deadlift 1.25x, OHP 0.5x
- Novice (6-24 months): Squat 1.5x, Bench 1.0x, Deadlift 1.75x, OHP 0.75x
- Intermediate (2-4 years): Squat 2.0x, Bench 1.25x, Deadlift 2.25x, OHP 1.0x
- Advanced (4+ years): Squat 2.5x, Bench 1.5x, Deadlift 2.75x, OHP 1.25x
- Elite: Squat 3.0x+, Bench 1.75x+, Deadlift 3.25x+, OHP 1.5x+
Using This Calculator
Follow these steps:
- Step 1: Select the exercise you want to track (Squat, Bench, Deadlift, etc.)
- Step 2: Enter the weight lifted and number of reps
- Step 3: Enter the date and any notes about the lift
- Step 4: Enter your gender and body weight for Wilks/DOTS scores
- Step 5: Click "Save as Personal Record" to save the lift
- Step 6: View your estimated 1RM, Wilks, and DOTS scores
- Step 7: Check the Progression tab to see your progress over time
- Step 8: Compare your lifts against strength standards
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