Plateau
Check.
Stuck, or just a bad week? Enter your last sessions of one lift and get an honest read on your trend.
Per session, your best working set: weight × reps. 4 to 18 sessions; the last 6 weeks count. Weight 0 = bodyweight.
Calculated in your browser — nothing is stored or sent.
Tired of typing sessions into calculators? reppd logs every set and tracks your estimated 1RM for each exercise over time.
How does the plateau check work?
The check uses the same detection rules as the plateau detection in the reppd app. It looks at the last 6 weeks and assumes your latest session was today. For each session it takes your best working set and estimates your one-rep max with the Epley formula 1RM = weight × (1 + reps / 30) — only for sets of up to 10 reps, where the estimate is reasonably reliable.
The trend is a Theil-Sen slope: the median of the slopes between every pair of sessions. Unlike a normal average, one great or one terrible day barely moves it. The slope is expressed as % of your typical estimated 1RM per week. The check looks for the longest stretch, ending with your latest session, in which the trend stays at or below +0.5% per week and you trained the lift at least once a week. How long that stretch reaches back to today decides the result:
- No plateau: the trend is rising, the flat stretch is shorter than 3 weeks (21 days), or your latest session beat everything before it in that stretch by more than 0.5%.
- Wobbling: flat for 21 to 27 days.
- Plateau: flat for 28 days or longer.
If most of your sets are 11–20 reps or bodyweight, the check counts rep records instead: a session is a record if you used more weight than ever before, or did more reps at your record weight. No new record for 21 days counts as wobbling, 28 days as a plateau. A break of 10 days or more starts the count over — that is a comeback, not a plateau.
On a plateau — now what?
Change one thing on purpose and give it 3–4 weeks: a bit more weekly volume, an extra session for that lift, a related exercise variation, or smaller weight jumps. Our guide walks through the options and what the research says about each: Strength plateau — why it happens and 7 ways to break it.