Calculate your 1RM for bench press, squat, deadlift, and more with Setgraph's free 1RM calculator. Get accurate estimates without maximal lifting and optimize your strength training with percentage-based programming.

Discover the optimal rest time between sets for strength, muscle growth, and endurance. Science-backed guidelines on how long to rest between sets for maximum results, plus tracking tips to ensure perfect timing.

Science-backed strategies to speed muscle recovery, reduce soreness, and build strength. Sleep, hydrate, eat protein, and stay active for optimal results.

Stop guessing and learn how to create a workout plan that actually works. Our step-by-step guide makes it easy with proven templates for any goal—whether at home or gym. Try our free AI generator!

Compare pendulum, pistol, dragon, belt & hack squats by load, stability and benefits—and know when to use each for quad growth, balance and spine‑safe leg days.

Master the belt squat for powerful leg development without spinal stress. Perfect for back concerns, deloads, and serious lower body gains.

Master the dragon squat: an advanced single-leg exercise combining strength, mobility, and control. Progressive steps for martial artists and fitness enthusiasts.

Master the pistol squat: build unilateral strength and balance with zero equipment. Progressive steps for all fitness levels to develop functional legs.

Master the hack squat for maximum quad development. Learn perfect form, foot placement variations, and programming for strength and muscle growth.

Am I lifting heavy enough? Learn how to assess your weights, know when to increase them, and track lifting progress to achieve maximum strength and muscle gains. Discover the signs of lifting too heavy or too light.

Learn proper setup and depth, discover key benefits and muscles targeted, compare pendulum vs. hack and back squats, troubleshoot common mistakes, and get expert programming advice—all backed by an in‑depth FAQ

Push Pull Legs unlocks efficient training by grouping movements, not muscles, so you gain size and strength while enjoying faster recovery.

Leg Day made simple. Learn the moves, muscles, and tips that build powerful quads, glutes, and hamstrings while boosting strength and metabolism.

Get a stronger back fast. Follow this Pull Day routine of pull ups, rows and curls to widen lats, thicken traps and grow biceps.

Build chest, shoulders, and triceps fast with bench press, overhead press, dips, and flyes in this Push Day guide.

Stop guessing—start gaining. Discover 7 key benefits of tracking workouts for strength, progressive overload and breaking plateaus. Log sets and reps with ease.

Arched or flat back on bench press? Stop guessing. Learn the science behind each technique, discover which builds more strength, boosts muscle growth, and keeps your shoulders safer. Read now!

Generate personalized strength-training plans in seconds with Setgraph’s free AI workout generator. Create your own workout plan and start tracking today.

Week off the gym? Study on resistance training shows muscle size unchanged while strength dips after a 1-week break. Get rest-week advice and recovery tips.

Understand how REM and deep sleep fuel your recovery and progress in training.

Not sure which machine to use on leg day? We compare hack squat vs leg press to help you choose with confidence.

Wondering how much a weight lifting bar weighs? Most gym barbells weigh 45 lbs—plus, learn 7 bar types and why your Smith‑machine bar might fool you.

Magnesium boosts melatonin, calms nerves, and relaxes muscles helping you sleep deeper, recover faster, and feel stronger.

Feeling weak at the gym? Discover how neuromuscular fatigue affects your performance, and how to recover faster for lasting strength.

Confused by linear progression vs progressive overload? Learn the key difference and when to use each in your training.

Logging your lifts just got easier. Check out the sleek new look for Smart Plates and manual weight input.

Whether you want to record form adjustments, progress insights, or personal reminders, Setgraph Notes help you stay organized and improve over time.

Track progress, stay motivated, and push harder with Setgraph’s activity calendar. Your workouts, visualized!

Design custom workout plans that fit your goals, schedule, and resources effortlessly with Setgraph AI’s innovative approach.

Discover why workout tracker apps outperform paper logs. Enjoy convenience, data tracking, and seamless logging to boost your fitness journey.

Tired of slow workout logging? Setgraph's swipe actions let you log & repeat sets instantly. Focus on your lifting, not your phone! Try the faster gym log.

If you are a busy athlete, get the best workout tracker to log on to a full-body workout to ensure long-lasting results and more endurance.

Explore the top features every lifter needs in a workout tracker, from 1RM calculators to advanced analytics, and find the perfect tool for progress.

Confused about RPE in your lifting program? This guide breaks down what RPE means, why it’s important, and how to use it to achieve your strength training goals.

Optimize rest duration easily with the Setgraph workout rest timer. Get automatic timing for consistent strength training sets & better recovery. Master your rest periods!

Setgraph’s Smart Plates provide instant weight calculations, saving time and reducing errors during strength training.

Discover the best workout tracker apps. Track progress, achieve results, and stay fit with top Android, iOS, and Apple Watch apps.

Track Your Workouts with Setgraph, the best workout tracker app. Log workouts, track progress, and stay motivated. Easy to use, powerful analytics, and perfect for all fitness levels.

Discover the latest Setgraph 9.41 update, featuring Notepad Mode to keep your screen awake for faster, uninterrupted workout logging.

Version 9.40 offers improved graph navigation, rep/weight range filters, and workout templates. Track your progress, and adjust your strategy with these updates.

Discover the top 5 workout tracker apps designed to boost your fitness journey with personalized plans, performance tracking, and community features. Stay motivated!

Discover the top apps for tracking workouts and boost your fitness journey with our expert recommendations. Find the perfect app for your needs!

Discover natural ways to boost testosterone for muscle growth. Learn the key tips, exercises, and dietary changes to enhance your strength and performance.

Discover what are neural adaptations and how they enhance strength training. Learn about their role, how they boost performance, and strategies to maximize these benefits.

Master your 1RM for effective strength training. Learn safe testing, physiology, and programming tips to track, optimize, and achieve your lifting goals.

Looking to build bigger, stronger muscles? This guide breaks down the science of muscle growth and shows you how to achieve it with the right training methods.

Learn how the body recovers during rest days, and the scienftifc processes that occur during this time.

Starting Strength is a beginner-friendly strength program focusing on barbell lifts and progressive overload. Build strength effectively with simple, structured workouts.

Build strength like Arnold with the Golden Six: a beginner-friendly routine focusing on foundational exercises, progressive overload, and consistency for lasting gains.

This article explains the key differences between compound and isolation lifts, highlighting their unique benefits for building strength.

Real gains start with the right knowledge. Learn to leverage volume, intensity, and tracking methods to set yourself up for long-term strength training success.

New to the gym? Start your lifting journey confidently with essential tips on form, routine, tracking, and progress. Build strength safely and effectively!

Learn about the three key physiological processes that take place during rest intervals and how these processes affect your lifting performance.

Your diet matters for muscle growth! Learn how protein, carbs, and fats support recovery and help you reach your weightlifting and strength goals faster.

Explore how cardio impacts strength training and learn the best strategies to integrate them.

Find out how linear and non-linear progressive overload differ, and learn how to apply each to your strength training program for better results and fewer plateaus.

Learn about linear, non-linear, and other types of progressive overload. Find out how to vary your training to improve muscle growth, strength, and endurance.

How does progressive overload fuel muscle growth? Discover practical techniques to safely increase intensity and avoid plateaus on your strength journey.

Learn how weight lifting promotes weight loss by boosting metabolism, burning calories, and improving body composition. Get tips for combining it with cardio.

Discover how men and women differ in strength training due to muscle fiber composition and hormonal influences. Learn how these factors affect gains and recovery.

Explore how your mental state affects strength and lifting performance. Learn how visualization, stress management, and breathing can optimize your workouts.

Discover the best rest time between sets for muscle growth and strength—learn optimal 60-90 s hypertrophy rests vs 3-5 min strength breaks plus quick FAQs.

Uncover the science behind rapid muscle gains in beginners and learn how to maintain progress and avoid plateaus as an experienced lifter with smart training.

Fast reps or slow reps? Learn how the speed of your repetitions impacts muscle growth, strength, and endurance, and how to use both for optimal results.

Discover how muscle growth and strength training differ. Learn how to train for both effectively through periodization for balanced gains in size and power.

Learn how to optimize your rest periods based on exercise type. Find the best rest times for compound and isolation lifts to improve recovery and performance.