Welcome to Strong Tools

We provide free tools and information to help you train smarter and recover better.

Our Strength Tools

Latest Articles

• 
  The Science of Sleep: Why It’s Critical for Strength Training Recovery
  The Science of Sleep: Why It’s Critical for Strength Training Recovery Sleep is often overlooked in strength training — yet it’s one of the most powerful tools you have to build muscle, recover faster, and maximize performance. While training stresses your muscles, it’s during sleep that your body actually repairs, rebuilds, and grows stronger. This… Read more: The Science of Sleep: Why It’s Critical for Strength Training Recovery
• 
  How Many Rest Days Should You Take for Strength Gains?
  How Many Rest Days Should You Take for Strength Gains? Strength training isn’t just about how hard you train — it’s also about how well you recover. Without proper rest, progress slows, fatigue builds, and injury risk rises. The challenge is finding the right balance: How many rest days do you actually need for strength… Read more: How Many Rest Days Should You Take for Strength Gains?
• 
  How Much Sleep Do You Really Need for Muscle Recovery?
  How Much Sleep Do You Really Need for Muscle Recovery? If there’s one recovery strategy that every lifter should know, it’s this: You cannot out-train poor sleep. Sleep is the foundation of recovery — far more powerful than any supplement, fancy massage gun, or cold plunge. It’s during sleep that your body repairs muscle tissue,… Read more: How Much Sleep Do You Really Need for Muscle Recovery?
• 
  RPE vs Percentage-Based Training
  RPE vs Percentage-Based Training: Which Is Right for You? If you’re trying to build strength or size, one of the biggest questions you’ll face is: Should I train based on percentages… or use RPE (Rate of Perceived Exertion) or RIR (Reps in Reserve)? Both methods have their place. Both are backed by science. But they… Read more: RPE vs Percentage-Based Training
• 
  How to Accurately Estimate Your RPE (Without Guessing)
  How to Accurately Estimate Your RPE (Without Guessing) Let’s be honest: estimating RPE (Rate of Perceived Exertion) can feel like a guessing game — especially when you’re just starting to use it in your training. How do you know if that set was a 7 RPE or a 9 RPE?What does “3 reps in reserve”… Read more: How to Accurately Estimate Your RPE (Without Guessing)
• 
  RPE vs RIR Which Should You Use
  RPE vs RIR: Which Should You Use in Your Training? If you’ve been programming your workouts or following an intelligent training plan, you’ve probably come across two terms: RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve). These tools are staples in auto-regulated training and used by powerlifters, bodybuilders, and coaches to fine-tune intensity.… Read more: RPE vs RIR Which Should You Use