Exercise Alternative Finder
Find a replacement exercise that fits your equipment and movement goal, with clear explanations of what changes.
Use it for: Replacing an exercise when equipment is busy
Open toolTools
Free strength tools and calculators.
Find exercise alternatives, choose your next weight and reps, and fit training into your day. Free tools with clear explanations and no account required.
Progressive Overload Calculator
Use your working weight, completed sets, and rep range to plan a clear next-session target with a simple double-progression rule.
Use it for: Deciding whether to add reps or weight next session
Open toolWorkout Duration Calculator
Estimate session length from exercises, sets, reps, rest, warm-up, and equipment changes, then compare it with your available time.
Use it for: Checking whether a session fits a lunch break
Open toolWorkout Split Selector
Choose a practical workout split primarily from your available training days, then use goal, experience, equipment, and session length to interpret the fit.
Use it for: Choosing between full body, upper/lower, push/pull/legs, and five-day hybrid training
Open toolTraining Volume Calculator
Compare weekly direct hard sets by muscle group against a transparent starting heuristic based on experience, goal, and recovery.
Use it for: Checking whether a workout split distributes direct hard sets across the major muscle groups
Open toolWarm-up Set Calculator
Generate simple ramp-up sets from your working weight so heavy squats, presses, and pulls start with better preparation.
Use it for: Planning warm-up jumps before a heavy squat, bench, deadlift, row, or overhead press
Open toolPlate Loading Calculator
Calculate which plates to load on each side of a barbell for common pound or kilogram plate sets.
Use it for: Loading a bar quickly when your program gives a target total weight
Open toolOne-Rep Max Calculator
Estimate your one-rep max from any weight and rep count using the Epley and Brzycki formulas, then read a full percentage-of-1RM training table.
Use it for: Estimating strength from a hard set without testing a true max
Open toolUse calculators as training inputs.
Strength calculators are most helpful when they support a logged training plan. Use them to estimate sensible loads, plan warm-ups, and remove small bits of gym math, then record the weight you actually lifted.
Keep the result practical.
Round loads to plates you can safely build, adjust for fatigue, and compare results against recent sessions. Kova pairs these tools with workout history so estimates, targets, and completed sets stay connected.
Pick the calculator that answers the decision in front of you. Estimate strength before choosing percentages, generate warm-ups before heavy work sets, and check plate loading when the target weight needs to become a real barbell.
For best results, keep inputs consistent from week to week: same units, same bar weight, comparable rep ranges, and the actual rounded load you used in the gym.