Use these calculators to estimate equivalent working loads when changing exercises, equipment, grip, stance, or movement angle. Start with the closest match to your current exercise, then treat the result as a practical first-session estimate rather than an exact strength guarantee.
Find the closest exercise conversion
Browse by movement family so the source and target exercises share as much equipment, body position, and muscle emphasis as possible.
Bench Press & Chest Exercise Conversions
Translate loads among dumbbell, barbell, machine, push-up, dip, cable, and fly variations while keeping implement and movement differences explicit.
Squat, Leg Press & Lunge Conversions
Compare squat and leg-press variations, unilateral and bilateral work, and common machine-to-free-weight relationships without treating reverse directions as duplicates.
Deadlift Style Conversions
Estimate conventional-deadlift equivalents from hex-bar, sumo, and Romanian deadlift performance with method-specific assumptions.
Shoulder, Arm & General Load Conversions
Translate pressing, curling, extension, and general barbell-to-dumbbell loads across free-weight and machine variations.
Pull-Up, Pulldown & Row Conversions
Compare vertical-pull and row variations while distinguishing grip, implement, bodyweight contribution, and unilateral loading.
Choose the right conversion family
The most useful estimate comes from a calculator that changes only one major variable at a time. Changing the implement, movement angle, grip, stance, and range of motion together creates a wider uncertainty range.
| Family | Calculators | Best used for |
|---|---|---|
| Bench Press & Chest Exercise Conversions | 9 | Bench, push-up, dip, cable, machine, and dumbbell pressing |
| Squat, Leg Press & Lunge Conversions | 11 | Squats, leg presses, lunges, and unilateral lower-body work |
| Deadlift Style Conversions | 3 | Hex-bar, sumo, Romanian, and conventional deadlift planning |
| Shoulder, Arm & General Load Conversions | 9 | Overhead pressing, curls, extensions, and barbell/dumbbell loads |
| Pull-Up, Pulldown & Row Conversions | 5 | Pull-ups, chin-ups, pulldowns, cable rows, dumbbell rows, and T-bar rows |
How to use an estimated equivalent
Enter a recent, technically sound set rather than an all-time personal record from a different training phase. Match the units and confirm whether a dumbbell input means one hand or the combined pair. When body weight contributes to the movement, use the calculator that models effective bodyweight resistance rather than treating the exercise like a fully external load.
Round the estimate to equipment you can actually load, then begin below the predicted value. Use the first set to check range of motion, stability, and technique before increasing weight. Your individual result may differ because machines, limb proportions, skill, grip, stance, tempo, fatigue, and exercise familiarity all affect the relationship.
Practical starting point: use the estimated equivalent as the center of a small trial range, begin at the low end, and adjust only after completing controlled repetitions with the intended technique.
What these calculators can and cannot tell you
Exercise conversions support load selection and program transitions; they do not prove that two movements train the body identically. A conversion ratio summarizes a typical relationship, while the result hierarchy and calculation steps show how the estimate was produced. Track your actual sets after switching exercises and replace the general estimate with your personal ratio when enough comparable training data is available.
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