About LiftCodex
LiftCodex is a free strength reference built for lifters who want clear, data-driven answers to one question: how strong am I?
What LiftCodex offers
Strength Standards
Standards for 64 exercises across barbell, bodyweight, dumbbell, machine, and cable movements. Each exercise is broken down by bodyweight bracket, gender, and experience level — from Beginner to Elite.
Free Calculators
23 calculators covering 1RM estimation, Wilks/DOTS/IPF GL scoring, TDEE, macros, plate loading, RPE, relative strength, heart rate zones, and more.
Training Programs
6 strength programs with full schedules, progression rules, and built-in weight calculators. Beginner through intermediate — StrongLifts, Starting Strength, 5/3/1, PPL, Texas Method, GZCLP.
Strength Statistics
7 data-backed statistics articles covering fitness participation rates, gym membership data, strength training research, powerlifting numbers, protein intake, and home gym trends.
How-To Guides
6 comprehensive technique guides — squat, bench press, deadlift, overhead press, pull-ups, and bent-over row. Each includes tips, common mistakes, accessory exercises, and programming notes.
Where Do I Rank?
Enter your main lifts and bodyweight to see your strength level across squat, bench, deadlift, and overhead press — with a program recommendation based on your current level.
How strength levels work
Strength standards on LiftCodex use five levels based on statistical distributions across the lifting population, adjusted for bodyweight. These aren't arbitrary targets — they reflect where real lifters fall relative to each other.
Data & methodology
Strength standards are derived from aggregated training and competition data across large populations of natural, raw lifters. They represent realistic performance expectations — not the absolute ceiling of human performance under ideal conditions.
Each exercise uses bodyweight brackets rather than a single curve, because the relationship between bodyweight and lifting capacity is non-linear. A heavier lifter can generally lift more in absolute terms, but the rate of increase slows relative to bodyweight. Separate standards for male and female lifters reflect documented differences in relative strength between sexes.
All calculators implement published, peer-reviewed formulas. 1RM calculators use Epley and Brzycki (validated for 2–10 rep sets). Powerlifting scoring calculators implement the official IPF/DOTS formulas used in competition.
Principles
- —Free, always. Every tool on LiftCodex is free to use with no account, no paywall, and no premium tier.
- —No fluff. Data, tools, and information presented directly — no filler, no clickbait, no vague motivational content.
- —Privacy by default. Calculations run in your browser. No personal data is collected or stored on any server.
- —Evidence-based. Exercise recommendations, calculator formulas, and statistics are sourced from peer-reviewed research and established sport science.