Your space
My zone
Your strength map by muscle group, a routine built from your saved exercises and challenges with your partner or friends. No sign-up: everything stays on your device.
Loading your zone…
How we score your level
For each muscle group you pick a test and log your best set. We estimate your one-rep max, divide it by your bodyweight and compare it with five reference levels for your sex. The result is a 0–100 score per group; the average of the groups you have logged is your Atlas Index.
The levels are a guide for people who train: “Solid” is already more than most casual gym-goers reach.
Reference levels · men
| Test | Starting point | On the move | Solid | Strong | Elite | |
|---|---|---|---|---|---|---|
| Bench press | 0.5 | 0.75 | 1.0 | 1.35 | 1.75 | × bodyweight |
| Push-ups in a row | 5 | 15 | 28 | 42 | 60 | reps |
| Barbell row | 0.45 | 0.65 | 0.9 | 1.15 | 1.45 | × bodyweight |
| Pull-ups in a row | 1 | 5 | 10 | 16 | 24 | reps |
| Standing overhead press | 0.35 | 0.5 | 0.7 | 0.9 | 1.15 | × bodyweight |
| Barbell curl | 0.2 | 0.35 | 0.5 | 0.7 | 0.9 | × bodyweight |
| Dips in a row | 2 | 8 | 15 | 25 | 35 | reps |
| Barbell back squat | 0.75 | 1.1 | 1.5 | 2.0 | 2.5 | × bodyweight |
| Deadlift | 1.0 | 1.35 | 1.75 | 2.25 | 2.8 | × bodyweight |
| Barbell hip thrust | 0.75 | 1.2 | 1.7 | 2.3 | 3.0 | × bodyweight |
| Front plank | 20 | 45 | 90 | 150 | 240 | s |
Reference levels · women
| Test | Starting point | On the move | Solid | Strong | Elite | |
|---|---|---|---|---|---|---|
| Bench press | 0.25 | 0.45 | 0.65 | 0.9 | 1.15 | × bodyweight |
| Push-ups in a row | 2 | 8 | 18 | 30 | 45 | reps |
| Barbell row | 0.3 | 0.42 | 0.6 | 0.78 | 1.0 | × bodyweight |
| Pull-ups in a row | 1 | 2 | 5 | 9 | 14 | reps |
| Standing overhead press | 0.2 | 0.3 | 0.45 | 0.6 | 0.75 | × bodyweight |
| Barbell curl | 0.1 | 0.2 | 0.3 | 0.42 | 0.55 | × bodyweight |
| Dips in a row | 1 | 3 | 8 | 14 | 20 | reps |
| Barbell back squat | 0.5 | 0.8 | 1.1 | 1.5 | 1.9 | × bodyweight |
| Deadlift | 0.6 | 0.95 | 1.3 | 1.7 | 2.1 | × bodyweight |
| Barbell hip thrust | 0.6 | 1.0 | 1.5 | 2.1 | 2.7 | × bodyweight |
| Front plank | 20 | 45 | 90 | 150 | 240 | s |
Challenges: quick face-off and multi-week challenge
In the quick face-off two people do the same test on the spot and whoever performs best for their bodyweight and sex wins. In the 4 to 8 week challenge everyone starts from their own level and the prizes go to whoever improves most and whoever trains most, so a beginner can beat someone with years of training.
Frequently asked questions
Do I need an account?
No. Everything is stored on your own phone or computer. If you switch devices, share your card or routine as a link and open it on the new one.
How is my max estimated if I do more than one rep?
We use the Epley formula: weight × (1 + reps / 30). It is reliable up to about 10–12 reps, which is why the limit is 12.
Is it fair to compare a man with a woman, or a 60 kg person with a 95 kg one?
That is why we do not compare kilos: every lift is divided by bodyweight and compared with the reference levels for that sex. From age 40 we also apply a small age adjustment.
What are DOTS points?
It is the formula many powerlifting federations use to compare lifters of different bodyweights. If you log squat, bench and deadlift, we show your DOTS points alongside the Atlas Index.
Scores are a motivational guide, not a medical assessment. If you have an injury or a health condition, check with a professional before testing your max.