Fitness & Strength Tools
Whether you lift weights, train martial arts, or simply want to understand your fitness metrics, these tools give you the data you need to train smarter. Calculate your one-rep max to programme effective workouts, find your heart rate training zones for optimal cardio, and build structured conditioning plans for any discipline.
8 free tools — no signup required
Martial Arts Conditioning
Build a personalised martial arts conditioning program. Select your discipline, experience level, and goals to get a structured weekly training plan.
One Rep Max Calculator
Estimate your one-rep max for any lift using Epley, Brzycki, and Lombardi formulas. Enter the weight and reps you completed to get your estimated 1RM and percentage chart.
HIIT Timer
Customisable HIIT interval timer with work/rest periods, round counter, warmup, and cooldown. Visual and audio cues keep you on track.
Workout Split Generator
Generate a weekly workout split based on your training days, experience level, and goals. Get muscle group assignments and exercise suggestions for each day.
Plank Timer
Time your plank holds with a visual countdown, progressive goals, and variation suggestions. Track your progress and build core strength systematically.
Push-Up Test
Assess your upper body strength and endurance with the standardised push-up test. Compare your score to age and sex-based fitness norms.
Gym Rest Timer
Time your rest periods between sets with preset durations for strength, hypertrophy, and endurance training. Stay on track and optimise your workout efficiency.
Pilates Calorie Calculator
Calculate calories burned during Pilates based on your weight, session type, duration, and intensity. Compare mat, reformer, and clinical Pilates.
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The content on DailyWellnessHub is for informational and educational purposes only. It is not intended as medical advice, diagnosis, or treatment. Information here may help inform your decisions, but it is not a substitute for professional guidance. Always speak to a qualified healthcare provider before making changes to your diet, exercise, or wellness routine.