Workout Diary and Progress Calculator

Log your workout – exercises, sets, repetitions, kilograms – and see your approximate 1RM, working weights by percentage and total volume.

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Enter workout data

Log exercises, sets, repetitions and kilograms

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Why trust us?

  • Estimated calculations
  • Formulas are publicly known
  • Not medical advice
  • See "How do we calculate?" section

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What does the workout diary calculator calculate?

The workout diary and progress calculator is an online tool that allows you to log your workouts and automatically calculate important metrics like 1RM (one repetition maximum), total volume (tonnage), and working weights by percentage. The calculator helps you track your training progress over time, compare workouts, and analyze your performance. It's useful for anyone who wants to systematically track their training, monitor progress, plan future workouts based on percentages, and optimize their training program. The calculator helps you understand your strength progression, volume trends, and training efficiency.

How to use the workout diary?

The workout diary and progress calculator allows you to log your workouts and automatically calculate important metrics like 1RM (one repetition maximum), total volume, and working weights by percentage.

Step by step:

  1. Enter the date and workout name
  2. Select workout goal (Strength, Volume/Hypertrophy, Endurance)
  3. Add exercises with the "Add Exercise" button
  4. For each exercise, enter sets, kilograms and repetitions
  5. Press "Calculate Workout" to see 1RM, volume and working weights
  6. Use "Save Workout" to save data in your browser
  7. On your next workout, use "Load Last Workout" for comparison

What does the calculator calculate?

  • 1RM (one repetition maximum): Calculated using Epley formula: weight × (1 + reps / 30)
  • Working weights by percentage: Shows weights for 50%, 60%, 70%, 80% and 90% of 1RM
  • Volume (tonnage): Sum of all weight × repetitions for the entire workout
  • Progress: Comparison with last workout - change in 1RM and volume

Example with specific numbers

Example: Bench press workout

  • Exercise: Bench Press
  • Sets: 4 sets
  • Weight: 80 kg
  • Reps: 5 reps per set
  • Estimated 1RM: 80 × (1 + 5/30) = 93.3 kg
  • Volume: 80 × 5 × 4 = 1,600 kg
  • Working weights: 70% = 65 kg, 80% = 75 kg, 90% = 84 kg

Sources and notes

The calculator uses the Epley formula to estimate 1RM based on submaximal loads. Volume (tonnage) is calculated as the sum of weight × reps for all sets in the workout. Working weights by percentage help you program future workouts effectively. Progress tracking allows you to monitor strength and volume changes over time. Data is stored in your browser's localStorage, so it stays on your computer and is not sent to servers. Remember to back up important data, as clearing browser data will delete saved workouts.

Last updated: January 13, 2026

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Често задавани въпроси

What is 1RM?

1RM (one repetition maximum) is the maximum weight you can lift for one repetition. The calculator estimates 1RM based on your sets with fewer repetitions.

How is 1RM calculated?

The Epley formula is used: 1RM = weight × (1 + reps / 30). For example, if you lift 100kg for 5 reps, 1RM ≈ 100 × (1 + 5/30) = 116.7kg.

What is volume (tonnage)?

Volume is the sum of all weight × repetitions for the entire workout. For example, if you do 3 sets of 100kg × 5 reps, the volume is 100×5 + 100×5 + 100×5 = 1500kg.

Why are working weights by percentage important?

Working weights by percentage help you program your workouts. For example, 70-80% of 1RM is a good zone for strength and hypertrophy, while 50-60% is suitable for technique and warm-up.

Where are workouts saved?

Workouts are saved in your browser's localStorage. This means data stays on your computer and is not sent to a server. If you clear browser data, workouts will be deleted.

Can I compare workouts?

Yes! After saving at least one workout, on your next workout you will see a comparison - change in 1RM and volume compared to the last saved workout.