Telling whether your training is actually working requires more than motivation or how tired you feel after a session. Performance and assessment tools exist to give structure, context, and clarity to your effort.
They help translate physical work into measurable outcomes so progress can be evaluated objectively rather than emotionally.
This section focuses on assessing strength, endurance, workload, and movement efficiency across different forms of training. Whether you lift weights, run, cycle, or follow a mixed training approach, performance metrics allow you to understand where you stand and how to move forward intelligently.
Training without assessment is like navigating without a map. Performance measurements help identify strengths, expose limitations, and prevent stagnation. They allow you to compare effort across time, adjust intensity, and avoid common mistakes such as undertraining or chronic overload.
For strength-focused individuals, assessments provide a clearer picture of relative strength rather than relying solely on absolute numbers. For endurance and conditioning, they help quantify workload, pacing efficiency, and cardiovascular demand.
Not all training stress is equal. Two workouts may feel similar but place very different demands on the body. Performance assessment helps break this down by estimating how hard the body is working and how much recovery is required afterward.
Tracking these metrics over time allows patterns to emerge. You begin to recognize which sessions build capacity, which ones simply create fatigue, and how volume and intensity interact with your recovery.
Performance is multi-dimensional. Strength assessments help estimate maximal capability, endurance assessments reflect sustained output, and movement-related metrics reveal efficiency and rhythm. Together, they form a more complete understanding of physical performance than any single number.
These insights are valuable not only for competitive athletes but also for recreational trainees who want structured progression without unnecessary strain.
Performance metrics should guide decisions, not dictate them blindly. Small fluctuations are normal and often influenced by sleep, nutrition, stress, and training history. The real value lies in long-term trends rather than daily variation.
When used consistently, performance assessment becomes a powerful feedback loop — helping you train with intention, adjust with confidence, and progress with fewer setbacks.
Numbers alone do not define performance, but they provide a valuable reference point. Combine assessment data with subjective feedback such as perceived effort, recovery quality, and overall well-being to build a sustainable and intelligent training approach.
Used correctly, performance assessment is not about comparison with others — it is about understanding yourself better and training in a way that supports long-term development.
⚡ Anaerobic Threshold Calculator Calculate your Anaerobic Threshold (AT) using scientifically validated methods. Determine your lactate threshold, training zones, and optimize endurance performance. Heart Rate Method 🎂 Age Your age for heart rate calculations 🧮 Max HR Formula Tanaka Formula (208 – 0.7 × age) – RecommendedHaskell & Fox (220 – age) – ClassicNes Formula …
🚣 Rowing Performance Calculator Advanced rowing calculator predicting race performance, power output, and training standards. Compare against world records and get personalized rowing analysis based on scientific research. 📏 Race Distance meterskmmilesyards Distance you rowed (e.g., 500m, 2km) ⏱️ Finish Time Hours Minutes Seconds Time taken to complete the distance 👤 Gender MaleFemale Your gender …
🏊♂️🚴♂️🏃♂️ Triathlon Calculator Comprehensive triathlon performance calculator for swim, bike, and run disciplines. Calculate race times, analyze pacing strategies, and optimize your triathlon performance with scientific precision. Race Time Pace Analysis 🏁 Race Distance Distance Type Super Sprint (400m/10km/2.5km)Sprint (750m/20km/5km)Olympic (1500m/40km/10km)Long Course (2000m/50km/12km)Half Ironman (1900m/90km/21.1km)Ironman (3800m/180km/42.2km)Double Ironman (7600m/360km/84.4km)Custom Distance Custom Distances Enter distances in kilometers …
🚴♂️ Cycling Performance Calculator Advanced cycling calculator predicting power output, FTP, VO2 Max, and training zones. Compare against cycling standards and get personalized training analysis based on scientific research. 📏 Race Distance kilometersmilesmeters Distance you cycled (e.g., 5km, 10 miles) ⏱️ Finish Time Hours Minutes Seconds Time taken to complete the distance 👤 Gender MaleFemale …
💚 Recovery Time Calculator Advanced recovery analysis using heart rate recovery science. Calculate optimal rest periods, assess cardiovascular fitness, and optimize training recovery based on validated research. 🏃♂️ Workout Type Cardio TrainingStrength TrainingHigh Intensity IntervalEndurance TrainingSprint TrainingMixed Training Type of workout performed ⏱️ Workout Duration Total workout time in minutes 💓 Average Heart Rate Average …
🏔️ Hiking Time Calculator Advanced trail time estimation and mountain safety planning tool. Calculate hiking times, assess difficulty levels, and plan safe mountain adventures using validated research methodologies. 📏 Trail Distance KilometersMiles Total hiking distance (one way or round trip) ⛰️ Elevation Gain MetersFeet Total elevation gain during the hike ⬇️ Elevation Loss (Optional) Total …
🏃♂️ Marathon Time Predictor Advanced marathon prediction calculator using scientific formulas from elite research. Predict your marathon time based on race performances, training data, and physiological factors. Race Based Training Based Physiological Advanced 🏃♂️ Race Distance 1K3K5K8K10K12K15K20KHalf Marathon (21.1K)25K30K35KMarathon (42.195K)Custom Distance KilometersMiles Select your best recent race distance ⏱️ Race Time Format: hh:mm:ss 🎂 Age …
🚣 Kayaking Time Calculator Calculate kayaking time, pace, and performance metrics for training and race planning Time Calculator Pace Analysis Performance Metrics Training Zones 📏 Distance KilometersMilesMetersYards Enter the distance you want to kayak ⚡ Pace per kmper mileper 100m Enter your current kayaking pace (mm:ss format) 🚣 Kayak Type Recreational KayakTouring KayakRacing KayakSea KayakWhitewater …
💪 Strength Training Progress Calculator Optimize your strength training progression using evidence-based load progression strategies. Calculate optimal volume, intensity, and complexity progressions for maximum strength gains while minimizing injury risk and training plateaus. Basic Progression Advanced Programming Periodization 🏋️ Current 1RM (kg) Your current one-rep maximum for the exercise 🎯 Exercise Type Select ExerciseBack SquatBench …
🚴♂️ Cycling Time Calculator Advanced cycling performance calculator analyzing time, speed, calories, and health benefits. Calculate cycling duration, optimize training, and discover evidence-based health improvements through cycling research. Time Pace Performance Health Benefits Training 📏 Distance KilometersMilesMeters Cycling distance to cover 🚴♂️ Cycling Speed Leisurely (15 km/h)Moderate (20 km/h)Fast (25 km/h)Racing (30 km/h)Elite (35 km/h)Custom …
🏄♂️ Paddleboarding Calculator Calculate SUP time, pace, and performance metrics for training and fitness planning Time Calculator Pace Analysis Performance Metrics Training Zones 📏 Distance KilometersMilesMetersYards Enter the distance you want to paddleboard ⚡ Pace per kmper mileper 100m Enter your current SUP pace (mm:ss format) 🏄♂️ Board Type All-Around SUPTouring SUPRacing SUPInflatable SUPYoga/Fitness SUP …
Training Intensity Calculator Master your training with scientifically-validated intensity calculations. Choose from Strength Training (1RM), Cardiovascular Training (Heart Rate Zones), or RPE Guide to optimize your workouts for maximum results. Strength Training Cardio Training RPE Guide 1RM Input Method I Know My 1RM Estimate from Recent Set Your 1-Rep Max (1RM) KG LBS Your maximum …
🔥 Warmup Calculator Generate personalized warmup protocols based on your exercise type, fitness level, and environmental conditions. Scientifically designed to optimize performance and reduce injury risk. 🏃 Exercise Type Select Exercise TypeCardio/EnduranceStrength TrainingHIIT/CircuitSports/AthleticYoga/FlexibilityPowerliftingRunning/JoggingCyclingSwimming Choose your primary exercise activity 💪 Fitness Level Select Fitness LevelBeginner (0-6 months)Intermediate (6-24 months)Advanced (2+ years)Elite/Professional Your training experience level ⏱️ …
⚠️ Overtraining Syndrome Calculator Assess your risk of overtraining syndrome through comprehensive analysis of training load, recovery patterns, and physiological markers. Get personalized recommendations for optimal performance and health. Basic Assessment Advanced Analysis Recovery Planning 📅 Training Days Per Week 1-2 days per week3-4 days per week5-6 days per week7 days per weekMore than 7 …
💪 Muscle Recovery Calculator Calculate precise muscle recovery times based on training intensity, muscle groups, and individual factors. Optimize your training schedule for maximum gains and injury prevention. Individual Muscle Muscle Groups Full Body Analysis 🎯 Target Muscle Chest (Pectorals)Back (Latissimus)Shoulders (Deltoids)BicepsTricepsQuadricepsHamstringsGlutesCalvesAbs (Core)ForearmsTrapezius Select the primary muscle you trained 🔥 Exercise Intensity Light (50-65% 1RM)Moderate …
🏋️ Bench Press Pyramid Calculator Create scientifically-based bench press pyramid training plans. Calculate progressive overload schemes for strength, hypertrophy, and power development using proven pyramidal training methodologies. Ascending Pyramid Descending Pyramid Diamond Pyramid 💪 1-Rep Max (1RM) lbskg Your current or estimated 1-rep maximum for bench press 🎯 Training Goal Strength (1-5 reps)Power (3-6 reps)Hypertrophy …
🏃 Lactate Threshold Calculator – Pete Pfitzinger Method Calculate your lactate threshold using Pete Pfitzinger’s proven methodology from “Advanced Marathoning”. Determine training zones for optimal endurance performance and marathon preparation. 30-Min Time Trial Field Test Protocol Conconi Test 🎂 Age (years) Age affects max heart rate calculation 💤 Resting Heart Rate Measure first thing in …
DOTS Score Calculator The modern formula for comparing powerlifting strength across weight classes 📊 Individual Lifts ⚡ Total Only (Quick) Kilograms (kg) Pounds (lb) Gender MaleFemale Body Weight kg 🏆 Enter Your Competition Lifts Squat kg Bench Press kg Deadlift kg Calculated Total 0.0 kg ⚡ Enter Your Competition Total Perfect for quick calculations when …
🏋️ Wilks Score Calculator Compare powerlifting strength across weight classes using the Wilks formula 📊 Individual Lifts ⚡ Total Only (Quick) Kilograms (kg) Pounds (lb) Gender MaleFemale Body Weight kg 🏆 Enter Your Competition Lifts Squat kg Bench Press kg Deadlift kg Calculated Total 0.0 kg ⚡ Enter Your Competition Total Perfect for quick calculations …
One Rep Max Overhead Press Calculator Calculate your maximum shoulder press strength and training zones Pounds (lb) Kilograms (kg) Weight Lifted lb Enter the weight you pressed Reps Performed Most accurate for 1-12 reps Body Weight (Optional) lb For relative strength comparison Gender MaleFemale Formula Brzycki (Most Popular)EpleyLombardiMayhewO’ConnerWathan Different formulas may give slightly different results …
One Rep Max Bench Press Calculator Calculate your maximum bench press strength and training percentages Pounds (lb) Kilograms (kg) Weight Lifted lb Enter the weight you lifted Reps Performed Most accurate for 1-12 reps Body Weight (Optional) lb For relative strength comparison Gender MaleFemale Formula Brzycki (Most Popular)EpleyLombardiMayhewO’ConnerWathan Different formulas may give slightly different results …
🏔️ Treadmill Elevation Gain Calculator Calculate elevation gain, distance, and incline for your treadmill workouts. Convert hiking trails to treadmill training with precision. Standard Calculation Workout Planning 🔢 Calculation Type Find Elevation Gain (from distance & incline)Find Distance (from elevation & incline)Find Incline (from distance & elevation) Choose what you want to calculate 📏 Distance …
🏃 Cadence Calculator – Running Cadence Calculator Calculate your optimal running cadence for improved performance and injury prevention. Discover the ideal steps per minute for your running efficiency. Basic Cadence Calculator Cadence Optimization 👣 Total Steps Total number of steps taken during the measured period ⏱️ Time (Minutes) Time duration in minutes for the measured …
TSS Calculator – Training Stress Score Calculate Training Stress Score (TSS), Intensity Factor (IF), and Normalized Power (NP) for your cycling workouts. Monitor training load and optimize your performance with scientifically validated metrics. Power-Based TSS Heart Rate TSS Weekly Load 🎯 Functional Threshold Power (FTP) Your current FTP in watts ⚡ Normalized Power (NP) Normalized …
Power Training Zones Calculator Calculate your personalized cycling power training zones using scientifically validated zone systems. Optimize your training intensity distribution for maximum performance gains. 🎯 Functional Threshold Power (FTP) Your FTP is the highest power you can sustain for 60 minutes 📊 Zone System Select Zone SystemCoggan 7-Zone ModelPolarized 3-Zone ModelSweet Spot 6-Zone ModelBritish …
Queens College Step Test Calculator Calculate your VO2 Max using the scientifically validated Queens College Step Test with post-exercise heart rate measurement Age Age in years (18-80 years old) Weight Units KG LBS Weight Your current body weight Gender Select GenderMaleFemale Required for gender-specific formula Heart Rate (15 seconds after test) Heart rate measured 15 …
Cycling Power to Weight Ratio Calculator Calculate your power-to-weight ratio and determine your cycling performance category. Analyze your climbing ability, compare with professional cyclists, and track your progress. ⚡ Power Output FTP5-min Power20-min Power60-min PowerCustom Enter your power output in watts. To determine your FTP, use our FTP calculator. ⚖️ Body Weight kglbs Your current …
Rockport 1-Mile Walking Test Calculator Calculate your VO2 Max using the scientifically validated Rockport 1-Mile Walking Test with heart rate monitoring Age Age in years (18-80 years old) Weight Units KG LBS Weight Your current body weight Gender Select GenderMaleFemale Required for gender-specific formula 1-Mile Walk Time : Enter your 1-mile walk completion time (MM:SS …
7-Site Skinfold Calculator Calculate your body fat percentage using the comprehensive Jackson Pollock 7-site skinfold method for maximum accuracy Age Age in years (18-80 years old for Jackson Pollock equations) Gender Select GenderMaleFemale Required for accurate body fat calculation (different equations used) Measurement Units MM INCHES Choose your preferred measurement unit for skinfold measurements Chest …
Heart Rate Training Zone Calculator Calculate your optimal target heart rate zones for different exercise intensities. Get personalized training zones based on scientifically validated formulas for maximum workout effectiveness and safety. 🎂 Age Age is the primary factor in maximum heart rate calculation 👤 Gender Select GenderMaleFemale Gender affects heart rate response patterns 💓 Resting …
🏃♂️ VO2 Max 1.5 Mile Run Calculator Calculate your cardiovascular fitness using the scientifically validated 1.5-mile run test with gender-specific regression equations 🎂 Age Age in years (18-80 years old) ⚖️ Weight Units KG LBS ⚖️ Weight Your current body weight 👤 Gender Select GenderMaleFemale Required for gender-specific formula ⏱️ 1.5 Mile Run Time : …
ERG Calculator Calculate your optimal rowing ergometer training zones, pace targets, and performance metrics. Get personalized rowing workout recommendations based on your fitness level and goals. 📏 Test Distance Select Distance500m1000m2000m5000m6000m10000mCustom Distance Distance for your reference time ⏱️ Test Time (mm:ss) Your time for the selected distance 🎂 Age (Optional) Your age in years (optional …
Max Weighted Pull Up Calculator Calculate your maximum weighted pull-up using scientifically validated formulas. Enter your bodyweight, added weight, and reps to determine maximum pulling strength. Bodyweight Kilograms (kg) Pounds (lbs) Your current bodyweight (essential for weighted pull-up calculations) Added Weight Additional weight used (belt, vest, dumbbell) – enter 0 for bodyweight-only pull-ups Reps Performed …
🚴♂️ YMCA Cycle Test Calculator Calculate your cardiovascular fitness level using the standardized YMCA Cycle Ergometer Test protocol 🎂 Age Age in years (18-80 years old) ⚖️ Weight Units KG LBS ⚖️ Weight Your current body weight 👤 Gender Select GenderMaleFemale Required for accurate VO2 max calculation ⚡ Work Rate Units Watts kg·m/min Choose your …
Fat Burning Zone Calculator Calculate your optimal fat burning heart rate zone using scientifically validated methods. Find your target heart rate for maximum fat oxidation and efficient weight loss. 🎂 Age Your age in years (used for maximum heart rate calculation) 💓 Resting Heart Rate (Optional) Your resting heart rate in BPM (for Karvonen method) …
Swimming Time Converter Convert swimming times between formats, calculate pace per 100m/100y, split times, stroke rate, and analyze swimming performance metrics. Essential tool for swimmers, coaches, and competitive athletes. Race Distance — Select Distance —50 meters100 meters200 meters400 meters800 meters1500 meters50 yards100 yards200 yards500 yards1000 yards1650 yards Select the race distance for calculations Total Race …
Swimming Distance Converter Convert swimming distances between meters, yards, pool laps, and miles instantly. Essential tool for swimmers, coaches, and aquatic athletes with comprehensive pool length calculations. Distance Value Enter the distance value you want to convert From Unit — Select Unit —MetersYardsKilometersMilesFeet Select the unit of your input distance Pool Length 25 meters (Olympic …
5/3/1 Program Calculator Calculate your complete 4-week training cycle based on Jim Wendler’s proven 5/3/1 methodology. Enter your current 1RM for each lift and get your personalized program with warm-ups, working sets, and assistance work. 🎯 Current 1RM (One Rep Max) 🦵 Squat 1RM Your current or estimated 1RM for back squat 💪 Bench Press …
10 Rep Max Calculator Calculate your Ten Rep Max (10RM) using scientifically validated formulas. Get personalized training recommendations and percentage-based workout plans optimized for hypertrophy, muscular endurance, and volume training. 🎯 Exercise Type Select ExerciseBench PressSquatDeadliftOverhead PressLeg PressIncline Bench PressClose Grip Bench PressDumbbell PressBarbell RowFront SquatLat PulldownDips Choose the exercise you want to calculate 10RM …
Sinclair Coefficient Calculator Calculate your Sinclair Total using official IWF coefficients (2021-2024 cycle) for accurate Olympic Weightlifting performance comparison across all body weight categories. Based on verified IWF documentation and validated research from competitive weightlifting analysis. 👤 Gender Select GenderMaleFemale Gender determines the coefficient formula (IWF standards) ⚖️ Body Weight KG LBS Competition body weight …
Running Distance Converter Convert running distances between miles, kilometers, meters, and track laps instantly. Essential tool for runners, athletes, and fitness enthusiasts with comprehensive race distance charts. Distance Value Enter the distance value you want to convert From Unit — Select Unit —MilesKilometersMetersYardsFeetTrack Laps (400m) Select the unit of your input distance 0.00 Miles 0.00 …
🚴 FTP Calculator – Functional Threshold Power Calculate your Functional Threshold Power (FTP) using scientifically validated test protocols. Determine your power training zones for optimal cycling performance and training efficiency. 20-Minute Test 60-Minute Test Ramp Test 8-Minute Test Custom Input ⚡ 20-Minute Average Power Average power output during your 20-minute all-out effort ⚖️ Body Weight …
Mifflin-St Jeor Calculator Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the most accurate Mifflin-St Jeor equation. Scientifically validated as the gold standard for metabolic rate estimation. 🎂 Age Age in years (affects metabolic rate calculation) 👤 Gender Select GenderMaleFemale Required for accurate BMR calculation (different equations used) ⚖️ Weight …
RPE Calculator – Rating of Perceived Exertion Calculate your personalized exercise intensity zones using the scientifically validated Borg RPE Scale (6-20). Based on peer-reviewed research and validated against cardiopulmonary exercise testing for accurate training prescription. 📊 Calculator Mode Strength RPE (1–10 with RIR): Resistance Training Modified RPE (0–10): Cardio Training Choose the appropriate RPE scale …
Leg Press 1RM Calculator Calculate your one-rep max for leg press using proven scientific formulas. Enter your working weight and reps to determine maximum strength potential. Weight Lifted Kilograms (kg) Pounds (lbs) Enter the weight you can lift for the specified number of reps Reps Performed Number of repetitions performed at the given weight (1-20 …
Vertical Jump Calculator Calculate your vertical jump potential from squat strength or determine required squat strength for target jump height 📊 Calculation Mode 🏃♂️ Predict Jump Height 🎯 Required Squat Strength ⚖️ Weight Units KG LBS 👤 Bodyweight Your current bodyweight for strength ratio calculations 🏋️ 1RM Squat Weight Your maximum squat weight for vertical …
Leg Press to Squat Calculator Leg Press to Squat Calculator Convert your leg press strength to equivalent squat performance. Our calculator uses biomechanical principles to provide accurate strength assessments for training planning. Conversion Type Leg Press → Squat Squat → Leg Press Select your preferred conversion direction for accurate results Weight Kilograms (kg) Pounds (lbs) …
Squat to Leg Press Calculator Optimize your strength training with precise weight conversions between squats and leg press. Our calculator uses biomechanical principles to provide accurate training recommendations. Conversion Type Squat → Leg Press Leg Press → Squat Select your preferred conversion direction for personalized results Weight Kilograms (kg) Pounds (lbs) Input your current maximum …
Adonis Index Calculator Calculate your Adonis Index to discover your ideal body proportions based on the golden ratio. The Adonis Index represents the perfect shoulder-to-waist ratio for an aesthetically pleasing masculine physique, derived from classical Greek ideals of male beauty. Height Centimeters Feet & Inches Enter your height accurately for precise calculations Shoulder Width Centimeters …
IPF GL Points Calculator Calculate your IPF GL Points, Wilks Score, and Age-Adjusted scores for powerlifting competitions. This calculator uses the official IPF GL formula adopted in 2019 to provide accurate strength comparisons across different bodyweights and categories. Gender — Select Gender —MaleFemale Select your gender category Competition Type — Select Competition Type —Classic 3-Lift …
Barbell Weight Calculator Calculate the total weight on your barbell quickly and accurately Pounds (LB) Kilograms (KG) Barbell Weight 45 lbs35 lbs15 lbs Weight Per Plate Plates Per Side Calculate Total Weight Total Weight 0 lbs Plate Configuration Share Export PDF You’re standing in the gym, staring at weight plates scattered around the rack, trying …
Casey Butt Calculator Discover Your Natural Muscle-Building Potential Height (cm) Wrist Circumference (cm) Ankle Circumference (cm) Body Fat Percentage (%) Personalized Tips Casey Butt Calculator Discover Your Natural Muscle-Building Potential The Big Question How much muscle can you realistically build naturally – without relying on performance-enhancing substances like anabolic steroids, SARMs, or other muscle-building drugs? …
FFMI Calculator Calculate your Fat-Free Mass Index (FFMI) to measure muscle mass relative to height and compare yourself to others. Gender: MaleFemale Measurement System: Metric (kg/cm)Imperial (lbs/ft/in) Height (cm): Weight (kg): Height (feet): Height (inches): Weight (lbs): Body Fat Percentage (%): Calculate FFMI Your Results FFMI (Fat-Free Mass Index) Normalized FFMI Fat-Free Mass kg Body …
VO2 Max Calculator Pro Calculate your cardiorespiratory fitness level using scientifically validated methods 📊 Resting Heart Rate Method🚶 One Mile Walk Test🏃 Three Minute Step Test🏃♂️ 1.5 Mile Run/Walk Test🏃♀️ Cooper 12-Minute Test Calculate VO2 Max Your VO2 Max Result VO2 Max Reference Chart VO2 Max: Know Your Aerobic Capacity VO₂ Max (maximal oxygen uptake) …
Cooper Test Calculator Calculate your VO2 Max and fitness rating based on the 12-minute Cooper Test Gender MaleFemale Age (years) Distance Covered in 12 Minutes Calculate Results VO2 Max Fitness Rating Age Group Average 12-Minute Run Test: Assess Your Aerobic Fitness 🏃♂️ The 12-minute run test is a widely recognized method to estimate aerobic fitness …
Workout Volume Calculator Calculate your workout volume for optimal training results Select Unit System Kilograms (kg) Pounds (lbs) Experience Level Beginner Intermediate Advanced Exercise Category: Chest Back Legs Shoulders Arms Core Exercise Name: Bench PressIncline Bench PressDecline Bench PressDumbbell Bench PressCable FlyDumbbell FlyPush-Up Number of Sets: Reps per Set: Weight (kg): RPE (Rate of Perceived …
Weight Lift Recommendation Calculator Get personalized weight recommendations for the main lifts based on your body weight, gender, and experience level Gender MaleFemale Body Weight kglbs Experience Level Beginner (0-6 months)Novice (6-12 months)Intermediate (1-2 years)Advanced (2+ years) Training Goal StrengthHypertrophy (Muscle Growth)Endurance Calculate Recommended Weights About this calculator: This tool helps you determine appropriate weights …
Push Up Weight Calculator Calculate the weight lifted during different types of push-ups Unit System US (lbs)Metric (kg) Body Weight Gender MaleFemale Push-Up Type Standard Push-UpIncline Push-UpDecline Push-UpKnee Push-UpWall Push-UpDiamond Push-UpWide-Grip Push-UpOne-Arm Push-UpPlyometric Push-UpPike Push-Up Surface Height Standard Chair (18 inches)Counter Height Chair (24 inches)Table/Desk (32 inches)Kitchen Counter (36 inches) Calculate Reset Introduction to Push …