What is a training max?

A training max is a deliberately conservative version of your one-rep max — typically 85–92.5% — used as the base for calculating working weights in a training cycle. Jim Wendler's 5/3/1 popularized using 90% of the 1RM so that even the heaviest sets of a cycle remain technically manageable and accumulate over time without burning out.

Why not just use 100% of my 1RM?

Training to your true maximum every cycle leads to rapid fatigue and stalled progress. A sub-maximal training max keeps weekly loads in a productive range, lets you focus on bar speed and technique, and ensures the heavy sets on Week 3 are hard but doable — not all-out maximal efforts every time.

How accurate is the estimated 1RM from reps?

The Epley formula (weight × (1 + reps/30)) is reasonably accurate for sets of 2–10 reps. Accuracy drops outside that range — very high rep sets (15+) tend to overestimate the 1RM. For best results, use a set taken close to failure with 3–8 reps.

How often should I update my training max?

In 5/3/1, Wendler recommends adding 5 lb (2.5 kg) to upper-body lifts and 10 lb (5 kg) to lower-body lifts after each 4-week cycle rather than re-testing the 1RM frequently. Only reset the training max if you miss reps on the heavy sets for two cycles in a row.

What percentage should I use for my training max?

90% is the standard for 5/3/1 and most conjugate-adjacent templates. Some lifters use 85% when returning from a layoff or running higher-frequency programs. Advanced athletes occasionally use 92.5%. When in doubt, start at 90% — you can always add weight next cycle.

Training Max Calculator

Enter your one-rep max (or estimated 1RM from reps and weight) to get your training max and all percentage-based working weights.

Input

One-Rep Max

Training Max Percentage: 90%

80%85%90%95%100%

Round working weights to nearest

Enter your 1RM and click Calculate to see your training max and working weights.

Your Training Max 90% of 1RM

Based on a one-rep max

Working Weights % of training max

%	Weight	Common Use

5/3/1 Week-by-Week Reference

Week	Sets × Reps	Weight

Summary

A training max is a conservative ceiling — usually 90% of your true one-rep max — used by programs like Jim Wendler's 5/3/1 to keep working weights in a sustainable range across a training cycle. Setting it too high leads to missed reps and stalled progress; too low and you underload. This calculator accepts either a known 1RM or an estimated 1RM from a recent set at a given rep count, then outputs the training max along with the standard percentage ladder (50%–100%) you'll need for warm-ups and working sets.

How it works

Enter your known one-rep max, or switch to the Rep Max tab and enter the weight and reps from a recent set.
The estimated 1RM is calculated using the Epley formula: weight × (1 + reps / 30).
Choose your training max percentage (default 90%, used by 5/3/1 and most powerlifting templates).
The calculator instantly shows your training max and a full percentage table from 50% to 100%.
Use the working weights table to plan your weekly sets — copy or screenshot it for your training log.

Use cases

Set up a new 5/3/1 training cycle for squat, bench, deadlift, and overhead press.
Determine week-by-week working weights before walking into the gym.
Re-calibrate after a deload or after testing a new 1RM.
Compare 85%, 90%, and 95% training max options to pick the right starting load.
Calculate warm-up set weights as percentages of the training max.
Estimate a training max from your best recent set when you have not tested a true 1RM.

Frequently Asked Questions

Last updated: 2026-06-11 · Reviewed by Nham Vu