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Strength Potential Calculator

It’s difficult to accurately predict how strong you can get in your lifetime without taking steroids, as your ability to gain strength is influenced by many different factors including genetics, muscle structure and size, bone length, training, diet, lifestyle habits, attitude, and more. That said, you can use the Legion Strength Potential Calculator to get a rough estimate of your natural strength potential.

Frequently Asked Questions

What’s a “good” one-rep max for the squat, bench, and deadlift?

This depends on several factors, the main ones being your gender, body weight, and level of training experience. That is, a “good” one-rep max for a woman, lighter person, or beginner weightlifter might be mediocre for a man, heavier person, or intermediate or advanced weightlifter.

Thus, the best way to see how you stack up against other lifters is to use what are called strength standards—strength benchmarks for different exercises based on your sex, body weight, and training experience.

Strength standards are useful for setting strength goals and deciding what lifts to work on the most, but they can easily over- and underestimate how much you should be able to lift. They’re just estimates, and should be taken with a grain of (smelling) salt.

A good rule of thumb when setting strength goals is to try to move up to the next category on the strength standards chart by getting stronger or maintaining your strength while reducing your body fat percentage.

How does tracking your one-rep max help you build muscle?

The most reliable way to gain muscle is getting stronger.

As your one-rep max is simply the maximum amount of weight you can lift for a single repetition for a particular exercise, it’s an excellent way to determine whether or not you’re getting stronger. In other words, your one-rep max is a rough proxy for muscle growth.

The relationship between muscle gain and strength isn’t perfect and doesn’t work well for comparing progress between two different people, though. For example, just because one person has a higher bench one-rep max than another doesn’t mean they’ll necessarily have a bigger chest, as other factors also influence muscle growth.

What you can count on, though, is that if your one-rep max is going up for a particular exercise, you’re also growing the muscles that are trained by that exercise.

How can you improve your one-rep max?

First things first—you need to be training whatever lifts you want to improve.

If you want to improve your squat one-rep max, you need to squat. If you want to improve your bench press, you need to bench, and so forth. A good rule of thumb is that if you want to knuckle down and set new personal records on an exercise, you should do that exercise at least twice per week.

Second, you need to train hard.

More specifically, your training program needs to have you gradually increase how much weight you lift over time, a process known as progressive tension overload.

Research shows this is the most powerful stimulus for strength and muscle gain, and if you don’t include this in your program, you’re going to drag anchor.

One of the most effective ways to do this is by using a method known as double progression, which you can learn about by listening to this podcast.

If you do these two things: train the right exercises and gradually add weight to the barbell (or dumbbells) over time, your one-rep max will improve.

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We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say "yes" now and decide later.

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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!

Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, and if you live elsewhere, your order ships free when it’s over $199.

Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.

Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.

We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.

That means you can say “yes” now and decide later. You really have nothing to lose.

Clinically Effective Doses

Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.

That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.

Clinically Effective Doses

You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.

100% Natural Ingredients

“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.

That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.

Made in USA

If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.

That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.

Lab Tested

Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?

That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.

Naturally Sweetened & Flavored

While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.

That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.

Science-Backed Ingredients

Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.

No Chemical Junk

“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.

That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.

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Waiver and Release of Liability

In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:

I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.

I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.

I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.

I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.

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Pulse doesn’t just “contain natural ingredients''—every ingredient is naturally sourced from plants and animals. Pulse contains no artificial or synthetic substances of any kind.

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While these types of chemicals may not be as dangerous as some people claim, studies suggest that regular consumption of them may indeed be harmful to our health. And that’s why we don’t put any of them into our products.

Before you buy a sports supplement, you should know that it's clean, safe, and transparent. And that's exactly what Labdoor's third-party testing and certification means.

It's hard to know for sure, but this probably makes Pulse the most-popular all-natural pre-workout supplement in the world.

"No Return Necessary" Money-Back Guarantee

If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.

Labdoor Tested for Purity

Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor, the gold standard of third-party lab testing.

Lab Tested for Purity

Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.

100% Natural Ingredients

This product doesn’t just “contain natural ingredients’’—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic substances of any kind.

Fact Checked

Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.

Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.

This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.

Evidence Based

We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.

First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.

Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.

Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.