18 free tools · no login · works offline

Lifting tools that just work.

Everything you actually reach for at the gym — rest timer, plate & 1RM calculators, plus nutrition, goal and strength tools. No account, no paywall.

See all 18 free tools ↓

⏱ Rest timer

Beeps and buzzes when it's time for your next set.

1:30 ready

🏋 Plate calculator

What to load on each side of the bar.

40 kg per side · 100 kg total

1RM calculator

Estimate your one-rep max from a set you've done.

117 kg
estimated 1-rep max
Epley 117Brzycki 117
% of 1RMWeight~ reps
Target load by RPE — what to lift today
— kg

See it work: a sample workout

Pick a goal and your kit — Spotter drafts a balanced day. In the app it builds the full week and re-tunes every load from how you actually train.

All free tools

18 gym tools — no login, no paywall. Use the timer, plate & 1RM above, or open a full-page tool below.

At the gym

⏱Rest timerBig countdown with beep & buzz between sets→ 🏋Plate calculatorWhat to load per side + warm-up ramp↑ 🔥Warm-up generatorSmart ramp from empty bar to your working weight→

Strength metrics

1RM calculatorEstimate your one-rep max + RPE load↑ Program calculator5×5, 5/3/1-style & GZCLP loads→ Strength standardsAre you strong for your bodyweight?→ 🥇Powerlifting scoreWilks, DOTS & IPF GL from your total→

Nutrition & goals

🍽Macro & calorie calculatorTDEE + protein / carbs / fat targets→ Weight goal plannerTimeline to hit your goal weight→ 📊Volume trackerWeekly hard sets per muscle vs the growth range→ 🏃Running pace calculatorPace, splits & race predictions→

Learn

Sample workoutA balanced day for your goal & equipment↑ 🗓Training split finderPPL, Upper/Lower or Full-Body — tap to find out→ 🎯Lifting level quizBeginner to Advanced in 6 questions→ 📋Lift form cuesSetup cues & common mistakes for the 6 big lifts→ 📚Exercise libraryForm cues + videos for 28 lifts→ 🧍Muscle mapClick a muscle → exercises that hit it→

Read the guides

📈Progressive overloadHow to get stronger — the principle behind every program→ 📊Sets per weekHow much training volume actually drives muscle growth→ 🏁Start liftingA beginner's complete guide to the gym→ 🌙Deload weeksWhen and how to back off so you keep progressing→ 🏃Cardio for liftersKeep conditioning without killing your gains→ ⏱️Rest between setsHow long to rest for strength vs size→

These are the warm-up.

Spotter logs every set, spots your PRs, and adapts your next session from how today actually went. Free, no card.

Start free →