an exercise library, 1,100+ deep.
Every movement searchable, each carrying the one-rep-max formula it is measured by.
a library that knows how to read each lift.
A back squat and a barbell curl are not measured the same way, and a leg press is not measured like either. Trainbase holds more than 1,100 movements, every one tagged with the pattern it trains and the one-rep-max formula it is estimated by. The library does the thinking, so a percentage prescription always resolves to an honest weight.
where the 1,100 movements live.
Grouped by category the way a programme is built, not by alphabet. Accessory and machine work is the long tail of any real library: dozens of single-joint variations a coach reaches for to fill a gap. The barbell lifts are few but carry most of the load.
a handful of movements, fully tagged.
Every row carries what the coach needs to program it and what the system needs to estimate it: the primary mover, the pattern it belongs to, and the 1RM formula that reads it correctly.
| movement | primary muscle | pattern | 1RM formula |
|---|---|---|---|
| back squat | quadriceps | squat | standard |
| conventional deadlift | glutes / hamstrings | hinge | standard |
| bench press | pectoralis major | horizontal push | standard |
| overhead press | deltoids | vertical push | standard |
| barbell row | lats / mid-back | horizontal pull | standard |
| barbell curl | biceps brachii | elbow flexion | back-bicep |
| hammer curl | brachialis | elbow flexion | back-bicep |
| leg press | quadriceps | machine squat | leg-press-ext |
| leg extension | quadriceps | knee extension | leg-press-ext |
A sample of nine. The full library spans barbell, dumbbell, kettlebell, machine, cable, and bodyweight variations of each pattern.
three ways to estimate a one-rep max.
A one-rep max from a multi-rep set is always an estimate, and the right estimate depends on the lift. A heavy compound, a short-range arm curl, and a machine leg press each follow a different reps-to-load curve. Picking the wrong one quietly inflates or deflates every percentage that follows. Trainbase ships three, and the standard formula carries most of the library.
| standard | back-bicep | leg-press-ext | |
|---|---|---|---|
| what it is | the default reps-to-1RM curve for free-weight compounds | a flatter curve for short-range, high-rep arm work | a separate map for machine pressing and extension |
| which lifts use it | squat, deadlift, bench, press, row, and their variations | biceps and forearm flexion: curls, hammers, preachers | leg press, leg extension, and seated machine work |
| why it differs | bar-loaded compounds drop off predictably as reps climb | small muscles fatigue on a flatter curve; a generic formula overshoots | machine load is not bar load, so a free-weight curve does not apply |
| best rep range to test | 3 - 6 reps | 8 - 15 reps | 6 - 12 reps |
The formula is a property of the movement, not the client. Set it once on the exercise and every athlete inherits the right estimator automatically.
find the lift, get the right yardstick.
A library this large is only useful if the right movement is one search away, and only honest if each one is read by its own formula. Type two letters; the result already knows whether it is a standard lift, an arm lift, or a machine lift, so the estimate is correct before you have finished assigning it.
the honest answers.
Why three 1RM formulas instead of one?
Because one curve cannot honestly read every lift. Heavy compounds, short-range arm work, and machine pressing each lose strength across reps at a different rate. A single formula would overshoot small muscles and misjudge machines, and every percentage built on it would inherit that error.
Can I add my own movements?
Yes. A coach can add a private exercise that only their athletes see, or use a company-owned one shared across the install. You pick the pattern and the 1RM formula when you create it, and it behaves exactly like a built-in movement from then on.
How is the library organised?
By movement pattern first: push, pull, hinge, squat, carry, and core, with equipment and primary muscle as filters on top. That mirrors how a programme is actually built, so you reach for the next exercise by what it trains, not where it sits in an alphabet.
Do clients see the formula?
No. The formula is plumbing. A client sees the movement, the prescribed weight, and the reps to hit. The estimator runs underneath so the number they see is already the right one for that lift.