How Bedrock.fit Works

Methodology, last updated July 3, 2026

What this tool does

Bedrock.fit takes one set you have actually done. You tell it the lift, the weight, and how many reps you managed. You also give it your bodyweight and your sex. From that it works out a rough ceiling for your strength. You get an estimated one-rep max, a sense of where you sit against common strength standards, some useful training ranges, and a few playful projected feats. It is a quick snapshot. It is not a lab test.

Estimating your one-rep max

The estimate comes from the Epley formula. It is a well known way to work out a top-end lift from a lighter one, and the idea behind it is simple. The more reps you can do with a given weight, the further that weight sits below your true limit. The formula turns that gap into a number.

It works best at low and moderate rep counts. The further past about ten reps you go, the more it drifts. That is because a long set leans on endurance as much as on strength, and endurance varies far more from one person to the next. So treat the number as an estimate rather than a measurement.

Beyond the baseline

The Epley number is only the starting point. From there we work out your strength level, your training ranges, and your projected feats. Each of those is weighted against published health and fitness standards. Those standards come from recognised bodies and from government health resources around the world. Using several sources rather than one keeps the results honest, and it lets us adjust them for sex and bodyweight.

Strength levels

We take your strength relative to your bodyweight and compare it against a blended set of published standards. That places you on a scale that runs from beginner to elite. The scale is smoothed, so a small change in what you enter moves your result a little rather than jumping you between labels. Supported lifts are the bench press, back squat, deadlift, overhead press, barbell curl, and tricep pushdown.

Training ranges

Based on your estimated one-rep max, we suggest general working ranges for three goals: maximal strength, muscle growth, and muscular endurance. The ranges follow widely accepted training principles.

Archetype and projected feats

The athlete archetype and the projected feats are for fun. They are rough guesses drawn from your strength level and your body stats, and they cover things like how many pull-ups you might manage, a rough run time, and whether a muscle-up is within reach. They are not measured results. They are not predictions either.

Important disclaimer

Bedrock.fit is provided for general fitness and entertainment purposes only. It is not medical, training, or nutritional advice. Its estimates may differ from what you can actually lift. Do not attempt a true one-rep max without a proper warm-up, sound technique, and someone on hand to help. Talk to a qualified professional before you start or change any exercise programme. That matters most if you have a health condition.