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1. Profile Settings

Gender

2. Enter Your Lifts

Select exercises, enter 1RM weight and reps.

B

Bench Press

Chest
S

Squat

Legs
D

Deadlift

Back
O

Overhead Press

Shoulders
P

Pull-Up

Back
D

Dips

Chest
W

Weighted Pull-Up

Back
W

Weighted Dips

Chest
D

Dumbbell Bench Press

Chest
I

Incline Bench Press

Chest
I

Incline Dumbbell Press

Chest
L

Leg Press

Legs
L

Lat Pulldown

Back
B

Barbell Curl

Arms
W

Weighted Sit-Up

Core
D

Dumbbell Curl

Arms
T

Triceps Pushdown

Arms
L

Leg Extension

Legs
C

Cable Horizontal Rows

Back
D

Dumbbell Lateral Raise

Shoulders

Awaiting Inputs

Enter your bodyweight and at least one exercise weight to dynamically calculate your strength profile index.

Strength Progress Journal

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Start Your Strength Journey Log

Save your assessments to map your lifting progression over time. Return here to log new personal records, analyze shifts in your athlete archetype, and watch your composite score grow.

Why Do We Need a Strength Index?

Typical strength standard tables tell you how strong your squat or bench press is in isolation, but they fail to give you a complete picture of your body's overall strength balance. A lifter with an Elite bench press but a Beginner squat is not an Elite lifter overall — they are highly unbalanced.

The **Strength Index (SI)** solves this. It averages your percentile rankings across entered lifts, applying a weighted model that corresponds to muscle mass distribution. This provides a single rating — akin to a credit score or IQ score for strength — that reflects your overall development.

Lifting Pattern Weightings

To calculate a valid composite index, each exercise is weighted according to its physiological contribution to overall body strength:

  • Squat (30%): Evaluates lower-body anterior chain, knee extension, and core bracing.
  • Deadlift (30%): Evaluates posterior chain, hip extension, grip, and upper back stability.
  • Bench Press (20%): Evaluates horizontal upper-body pressing (pectoralis, anterior deltoids, triceps).
  • Overhead Press (10%): Evaluates vertical pressing, shoulder girdle strength, and overhead stability.
  • Pull-Up (10%): Evaluates upper-body pulling, lats, upper back, and grip.

Frequently Asked Questions

Do I need to enter all 5 lifts?

No. The index uses a coverage-weighted composite score. It computes the weighted average of the lifts you *do* enter. You will not be penalized for omitting lifts, but entering all 5 yields the most precise, complete rating.

How does the age adjustment work?

Strength naturally declines as we age, beginning around age 40. If you enter your age, we apply a conservative masters coefficient (+0.3% per year from 41–59, and +0.5% per year from 60+) to adjust your raw score, recognizing the physiological difference in maintaining strength at older ages.