Lift Calculator

A Raycast extension for weightlifters and strength athletes to quickly calculate important training numbers. Features one-rep max calculations, warmup set schemes, and volume recommendations based on scientific principles.

Features

🏋️‍♂️ One Rep Max (1RM) Calculator

• Calculate your one-rep max from any weight/rep combination
• View percentage-based recommendations for different rep ranges
• Get instant feedback for strength, hypertrophy, and endurance zones
• Based on the proven Epley Formula

🔥 Intelligent Warmup Generator

• Get scientifically-based warmup progressions
• Smart plate calculations that round to practical weights
• Progressive intensity from 50% to 100% of working weight
• Includes rep schemes and rest period recommendations

📊 Training Volume Calculator

• Get personalized training schemes based on your 1RM
• Recommendations for different goals:
  • Strength (85% 1RM, 5×3)
  • Power (90% 1RM, 6×2)
  • Hypertrophy (75% 1RM, 4×8)
  • Endurance (65% 1RM, 3×12)
• Includes rest periods and total volume calculations

Usage

Quick Start

1. Install the extension
2. Choose your preferred unit system (kg/lbs) in preferences
3. Use any of the three calculators from Raycast

Calculate 1RM

lift-max <weight> <reps>

Example: Enter weight "225" and reps "5" to calculate your estimated max

Generate Warmup Sets

lift-warmup <weight>

Example: Enter "225" to get a full warmup progression

Calculate Training Volume

lift-volume <one-rep-max>

Example: Enter "315" to get training schemes based on your max

Tips

• Toggle detailed views for more information about each calculation
• Copy results to clipboard with a single command
• Change units anytime in Raycast preferences
• Use the searchbar to quickly modify inputs

Installation

1. Install Raycast if you haven't already
2. Open Raycast
3. Search for "Lift Calculator"
4. Click Install