Frequently Asked Questions (FAQ)

Rating lifts using the calculator

How do I ask for more exercises?

Submit your exercise suggestions using our Suggest Exercise Form, and we will add them to our list of exercises for consideration.

Should I include the weight of the bar?

Report the total weight you lift, including both the bar and the plates. For example, if you lift 160 lb of plates and the bar weighs 45 lb, you should report a total of 205 lb.

Should I enter all repetitions done in a workout?

No, only enter the number of repetitions done in a single set. For example, if you do 5 sets of 5 repetitions, you should enter 5 repetitions, not 25.

When logged in, we recommend entering both the sets and repetitions to accurately track your progress over time.

How are reps counted for exercises that work one side at a time?

For exercises that target one side at a time, the reps mentioned in the standards refer to reps done on each side. For instance, 5 reps means performing 5 reps on the left side and then 5 reps on the right side.

Does the number of sets impact the number of repetitions in a given set?

Yes, to some extent. Muscle fatigue can accumulate over multiple sets, slightly reducing the number of repetitions you can perform in subsequent sets. However, for experienced lifters with adequate rest (usually around 2 minutes), this decrease is minimal, and they can often perform a similar number of repetitions in each set.

Should I stand or sit when performing exercises?

Our exercise standards cover both standing and sitting variations. Standing exercises, like the standing overhead press, may allow for more weight due to greater stability and muscle engagement. Seated exercises, such as the seated shoulder press, typically enforce stricter form because they reduce lower body assistance. If performing an upward pressing motion, ensure you have a vertical or near-vertical backrest, otherwise it is more like an incline press.

Barbell exercises

Should lifts be paused or touch-and-go?

Currently, our system does not differentiate between paused and touch-and-go lifts, so you can enter either type. This allows for flexibility in tracking your lifting style but may affect how you compare against others if using different techniques.

Dumbbell exercises

We've noticed users often have questions about logging dumbbell exercises. Here's a quick guide:

Should I double the weight for dumbbell exercises?

Enter the weight of the dumbbell in one hand, not the combined weight of both hands. For example if you can dumbbell press 35 lb in each arm, put in 35 lb not 70 lb.

Should I double the reps for dumbbell exercises?

No, enter the number of reps done for each arm and do not add them up. If you are logging dumbbell front raises and do 10 reps with each arm, then you would enter 10 reps total not 20 reps.

Bodyweight exercises

Why is additional weight rated better than higher bodyweight when the total weight is the same?

A lifter is considered stronger if they can lift the same total weight at a lower bodyweight, which demonstrates greater relative strength. This principle is similar to weight categories in sports like the Olympics, where lifters in lighter categories may lift less total weight but often exhibit greater strength relative to their bodyweight. That is why adding additional weight to a lower bodyweight is rated better than a higher bodyweight alone, even if the total weight lifted is the same.

Cable exercises

How should I log the weight for cable exercises like cable flyes?

For exercises like cable flyes, where each hand pushes independently, enter the weight used for each stack individually. This is similar to logging dumbbell exercises. If you set 20 lb on each side of the cable machine, enter it as 20 lb, not the total combined weight.

Do some cable machines have an advantage over others?

Yes, some cable machines provide a mechanical advantage, such as a 2:1 pulley ratio, which effectively reduces the perceived resistance by half compared to free weights. For example, 20 lb on a 2:1 pulley machine feels like lifting 10 lb with a dumbbell or barbell. To ensure consistency, use machines with a 1:1 pulley ratio or divide the weight by 2 on machines with a 2:1 ratio to accurately reflect your strength.

Machine exercises

How should I log the weight for hack squat exercises?

For hack squat exercises, enter only the total weight of the plates you add to the machine, not the weight of the sled itself. The sled weight varies widely across different machines and is generally considered part of the machine's fixed structure, so only the added plates should be logged to maintain consistency. For example, if you add 100 lb of plates to the machine, record 100 lb as your lift weight.

How should I log the weight for sled leg press exercises?

When logging sled leg press exercises, include only the weight of the additional plates you load onto the machine. Do not count the weight of the sled itself, as it can vary widely between different machines and is not standardized across gyms. For instance, if you add 200 lb of plates to the leg press machine, you should record 200 lb as the weight lifted in your training log.

How should I log the weight for Smith machine exercises?

When logging Smith machine exercises, do not include the weight of the bar in your total. Smith machine bars are usually counterbalanced, making them significantly lighter than standard bars. Enter the total weight of the plates you add to the Smith machine bar, excluding the bar's weight. For example, if you add 45 lb to each side of the Smith machine bar, record 90 lb as the total weight lifted.

One-rep-max calculator

What formula do you use on the 1RM calculator?

For fewer than 8 repetitions, we use the Brzycki formula because it tends to be more accurate at lower rep ranges. For more than 10 repetitions, we use the Epley formula, which provides better accuracy for higher rep ranges.

For repetitions between 8 and 10, we use a linear interpolation of the Brzycki and Epley formulas to provide a balanced estimate. For instance, 9 repetitions would be a 50-50 mix of both formulas.

Strength Level standards

Are the strength standards based on lifts entered?

Yes, we take all the lifts entered into Strength Level and calculate standards for each exercise.

How do you stop strength standards being affected by false lifts?

We use algorithms and statistical analysis to identify and filter out unrealistic lifts, automated entries (bots), and users who submit an unusually high number of lifts that could skew the standards. This helps maintain accurate and reliable strength benchmarks.

Why are the strength standards so high on Strength Level?

Our standards are informed by the lifts recorded by our active Strength Level community. It's worth noting that those who regularly log their progress on our platform might be, on average, stronger than the general population. This is because users who actively engage in lifting and track their progress tend to be more dedicated. As a result, the benchmarks provided by Strength Level reflect the standards of an active and committed community of lifters, rather than the general public.

Strength Level accounts

How do I delete my account?

You can delete your account through the Settings page. Go to Settings, scroll to the "Delete Account" section, and follow the instructions. You'll need to enter your password to confirm the deletion. Please note that account deletion is irreversible and all your data will be permanently removed.

If you're experiencing any issues, please email us at support@strengthlevel.com and our team will be happy to help.