01How often should you train?
Training Frequency
Use your goal, experience, available time and recovery to find a realistic weekly frequency and training structure.
Find my frequencyPut your numbers to work.
Work out how often to train, see where your lifts sit, whether they are still progressing and whether you have enough evidence to call something a plateau.
Free. No email needed. Answers stay in this page session.
02Where are you now?
Strength Map
Compare squat, bench and deadlift against a clearly defined competition cohort. Every result shows who the comparison includes.
Map my strength03Are you moving?
Progression Check
Look at three to six recent exposures. Separate a useful performance trend from the noise of one difficult session.
Check my progression04What is worth investigating?
Plateau Check
Add your training context to a progression result. Find the next useful step, including when to leave the programme alone.
Check a plateauWant the reasoning behind the tools? The Progression hub covers stalled lifts, programme changes, deloads and what to do after linear progression.
Read the progression guidesThese tools can estimate strength and describe training trends. They cannot assess an injury, determine whether pain is safe or replace clinical advice. Use lifts you have already performed.