Reverse Score Calculator
Instructions
Enter sex, body weight, age, strength score, and what categories of exercises to include. The strength ranks table below can be used as a reference for what a strength score indicates. The generated table of exercises and 1RMs shows what a lifter at that strength score would be able to lift.
Strength Ranks
The primary purpose of the ranks is to help with setting realistic goals and give you some benchmarks to work towards. The time frames for each rank are fairly broad as there are many factors that affect the development of strength. However, they assume that you're generally healthy, with no underlying conditions or injuries and have the mobility to perform all the exercises correctly. They also assume that your diet is reasonably good and that your training is both consistent and effective.
| Rank | Time | Score | Description | |
|---|---|---|---|---|
| ● | Untrained | <1 month | <30 | Average or below average. |
| ● | Beginner | 1-4 months | 30-40 | Better than average. |
| ● | Novice | 4-12 months | 40-50 | Much better than average. |
| ● | Intermediate | 1-2 years | 50-60 | Fit. A healthy, achievable goal for most people. |
| ● | Advanced | 2-4 years | 60-70 | Very fit. Difficult to achieve for most people. |
| ● | Elite | 4+ years | 70+ | Among the best. Nearing the average maximum potential. Likely able to compete at some level. |
What do all these numbers mean?
For most of the exercises, the table shows the minimum one rep max of added weight that matches the entered strength score. Some exercises, typically calisthenics, will have have negative numbers which mean assistance rather than added weight. The 1RMs are based on world records, ratios, and the average time needed to attain each rank. They are also adjusted based your personal details, like sex and body weight.
Why are the lever and planche numbers so high?
The lever and planche weights are moments, that is, the rotational force at the shoulder needed to hold that position. They are not weights like most of the other exercises.
