Powerlifting guides
The theory behind what POWALIFTA does: RPE, estimated 1RM, DOTS, and peaking. Written plainly, using the same math the app runs. No fluff, no filler, no "10 tips" listicles.
RPE & RIR, explained
What "8 @ RPE 9" actually means, how reps-in-reserve maps to RPE, and why rating a set beats chasing percentages of an old max.
Read the guide → Progress trackingEstimated 1RM (e1RM)
The RPE-based formula POWALIFTA uses to turn every set into a one-rep-max estimate, and why that's a better progress signal than testing a true max.
Read the guide → ScoringDOTS score, explained
How a 60 kg lifter and a 120 kg lifter get compared fairly, the DOTS formula, what a "good" score is, and how it replaced Wilks.
Read the guide → Meet prepHow to peak for a meet
Turning training maxes into openers, third attempts, and a taper that leaves you fresh and strong on the platform. The practical version.
Read the guide →Stop reading. Start lifting.
Every idea in these guides is built into POWALIFTA: RPE logging, automatic e1RM, DOTS, meet-day plans. Free for athletes, forever.
Start training free