# Strength Journeys > Free, privacy-first barbell lifting analysis tools. Connect your Google Sheet training log and get visual insights, strength benchmarks, and PR tracking. Your lifting data stays in your own Google Sheet and is never stored on our servers. - [Strength Journeys Home](https://www.strengthjourneys.xyz/): Landing page and personal dashboard, showing recent PRs and lifetime highlights once a Google Sheet is connected. ## Core Tools - [One Rep Max Calculator](https://www.strengthjourneys.xyz/calculator): Estimate your 1RM using 7 proven formulas (Epley, Brzycki, Mayhew, Wathan, McGlothin, Lombardi, O'Conner). Includes rep-max projection tables, percentage-based training guides, and strength level ratings by age, sex, and bodyweight. - [Strength Percentile Calculator](https://www.strengthjourneys.xyz/how-strong-am-i): Compare your lifts across four population groups, from general population to competitive powerlifters, adjusted for age, sex, and bodyweight. - [Strength Standards and Levels](https://www.strengthjourneys.xyz/strength-levels): Personalized strength benchmarks for the big four barbell lifts (squat, bench press, deadlift, strict press) by bodyweight, age, and sex. - [Warm Up Sets Calculator](https://www.strengthjourneys.xyz/warm-up-sets-calculator): Generate warm-up set progressions for any working weight. - [1000lb Club Calculator](https://www.strengthjourneys.xyz/1000lb-club-calculator): Check if your squat, bench, and deadlift total qualifies for the 1000lb club and other milestone clubs. - [Strength Club Calculator](https://www.strengthjourneys.xyz/200-300-400-500-strength-club-calculator): Track progress toward single-lift milestone clubs (200/300/400/500 lb). - [Plate Milestones](https://www.strengthjourneys.xyz/plate-milestones): Track progress toward iconic plate-loading milestones. ## Tracking and Visualization (requires Google Sheet connection) - [Session Logger](https://www.strengthjourneys.xyz/log): Log sets directly to your Google Sheet from the browser. The page opens on a live demo log that anyone can browse without signing in. - [Lift Explorer](https://www.strengthjourneys.xyz/lift-explorer): Browse and search your full lifting history. - [Strength Visualizer](https://www.strengthjourneys.xyz/visualizer): Interactive charts of your estimated 1RM trends over time. - [Tonnage Tracker](https://www.strengthjourneys.xyz/tonnage): Weekly and monthly training volume analysis. - [Strength Year in Review](https://www.strengthjourneys.xyz/strength-year-in-review): Annual recap of PRs, consistency, and milestones. ## Import Guides - [Import Data](https://www.strengthjourneys.xyz/import): Import lifting history from Hevy, Strong, StrongLifts 5x5, Wodify, or BTWB into your Google Sheet. - [Import from Hevy](https://www.strengthjourneys.xyz/import/hevy) - [Import from Strong](https://www.strengthjourneys.xyz/import/strong) - [Import from StrongLifts 5x5](https://www.strengthjourneys.xyz/import/stronglifts) - [Import from Wodify](https://www.strengthjourneys.xyz/import/wodify) - [Import from BTWB (CrossFit)](https://www.strengthjourneys.xyz/import/btwb) ## Other Tools - [AI Lifting Assistant](https://www.strengthjourneys.xyz/ai-lifting-assistant): AI-powered chat for strength training questions. - [Gym Timer](https://www.strengthjourneys.xyz/timer): Configurable rest timer with audio alerts. - [Gym Playlist Leaderboard](https://www.strengthjourneys.xyz/gym-playlist-leaderboard): Community-ranked gym music playlists. - [How Strong Is a Gorilla?](https://www.strengthjourneys.xyz/how-strong-is-a-gorilla): Fun comparison of human vs gorilla strength. ## Lift-Specific Calculators - [Squat 1RM Calculator](https://www.strengthjourneys.xyz/calculator/squat-1rm-calculator) - [Bench Press 1RM Calculator](https://www.strengthjourneys.xyz/calculator/bench-press-1rm-calculator) - [Deadlift 1RM Calculator](https://www.strengthjourneys.xyz/calculator/deadlift-1rm-calculator) - [Strict Press 1RM Calculator](https://www.strengthjourneys.xyz/calculator/strict-press-1rm-calculator) ## Formula-Specific Calculators - [Epley Formula Calculator](https://www.strengthjourneys.xyz/calculator/epley-formula-1rm-calculator) - [Brzycki Formula Calculator](https://www.strengthjourneys.xyz/calculator/brzycki-formula-1rm-calculator) - [Mayhew Formula Calculator](https://www.strengthjourneys.xyz/calculator/mayhew-1rm-formula-calculator) - [Wathan Formula Calculator](https://www.strengthjourneys.xyz/calculator/wathan-1rm-formula-calculator) - [McGlothin Formula Calculator](https://www.strengthjourneys.xyz/calculator/mcglothin-formula-1rm-calculator) - [Lombardi Formula Calculator](https://www.strengthjourneys.xyz/calculator/lombardi-formula-1rm-calculator) - [O'Conner Formula Calculator](https://www.strengthjourneys.xyz/calculator/oconner-formula-1rm-calculator) ## Strength Level Pages - [Squat Strength Levels](https://www.strengthjourneys.xyz/strength-levels/squat) - [Bench Press Strength Levels](https://www.strengthjourneys.xyz/strength-levels/bench-press) - [Deadlift Strength Levels](https://www.strengthjourneys.xyz/strength-levels/deadlift) - [Strict Press Strength Levels](https://www.strengthjourneys.xyz/strength-levels/strict-press) ## Progress Guides - [Progress Guides](https://www.strengthjourneys.xyz/progress-guide): Hub for the big four lift progress guides. - [Squat Progress Guide](https://www.strengthjourneys.xyz/progress-guide/squat) - [Bench Press Progress Guide](https://www.strengthjourneys.xyz/progress-guide/bench-press) - [Deadlift Progress Guide](https://www.strengthjourneys.xyz/progress-guide/deadlift) - [Strict Press Progress Guide](https://www.strengthjourneys.xyz/progress-guide/strict-press) ## Articles - [Articles Library](https://www.strengthjourneys.xyz/articles): Full index of strength training articles. - [How Strong Am I? How Do I Work Out My Strength Level?](https://www.strengthjourneys.xyz/articles/how-strong-am-i-how-do-i-work-out-my-strength-level) - [How to Calculate Your E1RM: 7 Formulas + Free Calculator](https://www.strengthjourneys.xyz/articles/how-do-i-calculate-my-e1rm-estimated-one-rep-max) - [What Is an E1RM (Estimated One Rep Max)?](https://www.strengthjourneys.xyz/articles/what-is-an-e1rm-estimated-one-rep-max) - [Strength Training for Beginners: Understanding Key Phrases like 1RM, PR, RPE, and More](https://www.strengthjourneys.xyz/articles/strength-training-for-beginners-understanding-key-phrases-like-1rm-pr-rpe-and-more) - [What Is a Good Bench Press? (By Age, Weight & Experience)](https://www.strengthjourneys.xyz/articles/what-is-a-good-bench-press-by-age-weight-and-experience) - [How Often Should I Test My One Rep Max?](https://www.strengthjourneys.xyz/articles/how-often-should-i-test-my-one-rep-max) - [Tracking Tonnage As a Simple Programming Guide](https://www.strengthjourneys.xyz/articles/tracking-tonnage-as-a-simple-programming-guide) - [The Power of Owning Your Lifting Data with Google Sheets](https://www.strengthjourneys.xyz/articles/the-power-of-owning-your-lifting-data-with-google-sheets) - [Getting the Most out of the Strength Journeys Home Dashboard](https://www.strengthjourneys.xyz/articles/getting-the-most-out-of-the-strength-journeys-home-dashboard) - [Tracking Big Picture Progress: How to Use the Strength Visualizer](https://www.strengthjourneys.xyz/articles/tracking-big-picture-progress-how-to-use-the-strength-visualizer) - [Using AI in Barbell Strength Training](https://www.strengthjourneys.xyz/articles/using-ai-in-barbell-strength-training) - [What Are Barbells Good For?](https://www.strengthjourneys.xyz/articles/what-are-barbells-good-for) - [What Barbell Should I Start With?](https://www.strengthjourneys.xyz/articles/what-barbell-should-i-start-with) - [How Much Does a Standard Barbell Weigh?](https://www.strengthjourneys.xyz/articles/how-much-does-a-standard-barbell-weigh) - [The Magic Numbers of Strength: Iconic Milestones for Lifters](https://www.strengthjourneys.xyz/articles/the-magic-numbers-of-strength-iconic-milestones-for-lifters) - [Strength Training Helps You Live Longer](https://www.strengthjourneys.xyz/articles/strength-training-helps-you-live-longer) - [Should Runners Do Strength Training?](https://www.strengthjourneys.xyz/articles/should-runners-do-strength-training) - [Muscle Is the Medication: Strength Training and Insulin Resistance](https://www.strengthjourneys.xyz/articles/muscle-is-the-medication-strength-training-and-insulin-resistance) - [What Is the Difference Between Strength Training and Resistance Training?](https://www.strengthjourneys.xyz/articles/what-is-the-difference-between-strength-training-and-resistance-training) - [The Iron and the Soul by Henry Rollins](https://www.strengthjourneys.xyz/articles/the-iron-and-the-soul-author-henry-rollins) - [Greg Glassman's Blueprint: Quotes That Shaped CrossFit](https://www.strengthjourneys.xyz/articles/greg-glassman-s-blueprint-quotes-that-shaped-crossfit) - [Why It's Good to Be a Barbell Weirdo](https://www.strengthjourneys.xyz/articles/why-it-s-good-to-be-a-barbell-weirdo) - [Why Gym Music Matters](https://www.strengthjourneys.xyz/articles/why-gym-music-matters)