About gymnical

gymnical is a free set of calculators and charts for adults who lift, run and walk. It answers the number questions that come up in a training week: what your one rep max is, which plates go on the bar, how a bench press compares with other lifters your size, what pace a goal time needs, and how many steps make a mile at your height.

How the numbers are made

Every calculator uses formulas that were published by their authors, and each page names the formula and the year. The strength standards come from our own count of competition results in the public OpenPowerlifting archive. The grip strength table is our own analysis of a CDC health survey. Tables are built by our code from those sources, not copied from other sites. The full list is on the method page and the sources page.

What the site is not

The results are estimates for healthy adults. They are not medical advice and not a training prescription. If you have a health condition, are coming back from an injury, or are unsure whether a test is right for you, talk to a doctor first.

Who runs the site

gymnical is an independent project, not affiliated with any sports federation, gym, equipment maker or government agency. It is run by a small team that builds free reference websites. There are no accounts and no forms, and the calculators run in your browser.

Found a mistake?

Email [email protected] with the page address and what you noticed. We read every message and fix confirmed errors.