Strength Goal
Calculator.
100 kg bench by summer? Get a realistic time frame for your goal — and a sensible next step.
No 1RM? Estimate it with the 1RM calculator.
If you are below 90% of it, the calculator assumes faster regain (× 1.5).
A rough estimate, not a prediction. Calculated in your browser — nothing is stored or sent.
reppd tracks your estimated 1RM for every exercise and suggests your next progression step after each workout.
How fast can you get stronger?
Fast at first, then slower. Beginners often add weight to the bar almost every week; after a few years of consistent training, a few percent per year can be a good result. That's why the calculator asks how long you've trained the lift and sets the pace accordingly.
How is it calculated?
It uses the same realism cap as the goal forecast in the reppd app: a maximum gain per week, as a share of your current 1RM, that depends on how long you have trained the lift. The fast edge of the time frame assumes the full cap every week, the typical edge half of it: weeks = (goal − current) ÷ weekly gain, rounded up.
| Training the lift for | Fast (per week) | Typical (per week) |
|---|---|---|
| Under 6 months | +2% | +1% |
| 6 months to 2 years | +1% | +0.5% |
| Over 2 years | +0.5% | +0.25% |
Example: 100 kg now, 110 kg goal, 1 year of training → up to 1 kg per week → 10–20 weeks. If you enter your best 1RM ever and you are currently below 90% of it, the cap is 1.5 times higher, because lost strength usually comes back faster than it was first built. More than a year even at the fast pace counts as ambitious.
These caps are a cautious rule of thumb, not values from a single study. Your real progress depends on your programme, sleep, food, age, technique — and on life getting in the way. Treat the result as a sanity check for your goal, not as a deadline.
Make the goal work for you
If the time frame is very long, set an intermediate goal you can reach within a few months. To keep progressing, increase weight or reps step by step — more in our guide to progressive overload. And if you seem stuck, the plateau check shows whether your trend is really flat.