Upper Body Limiting Lift
Free KILO Coaching Tool
Identify Current Limiting Lifts
Compare primary upper and lower body strength ratios to identify the exercises currently limiting overall strength potential.
- 1Enter the current repetition maximums for all nine primary exercises.
- 2Review each target strength ratio and percentage strength deficit.
- 3Use the largest deficit to identify the next limiting lift to address.
Unlock the Calculator
Enter your email to use the calculator. Access will be saved on this device so you can return whenever you need it.
1RM Calculator
Predicted 1RM Calculator
Calculate a predicted one repetition maximum for an individual exercise using a known 2RM through 6RM.
Enter Current Strength
To accurately compare strength ratios, all repetition maximums should be performed using a consistent, standardized tempo. The tempo does not need to follow a specific prescription, but the same tempo standards should be used across all exercises tested. For most beginner and intermediate trainees, we recommend a 4010 tempo for all exercises. For dips, chin-ups, and pull-ups, enter the added load only. The calculator will add bodyweight automatically.
Strength Ratio Results
Current Limiting Lifts
Lower Body Limiting Lift
Upper Body Strength Ratios
| Exercise | Estimated 1RM | Ideal | Deficit |
|---|
Lower Body Strength Ratios
| Exercise | Estimated 1RM | Ideal | Deficit |
|---|
This calculator is an educational programming tool. Results depend on standardized exercise execution and accurate repetition-maximum inputs.