Training Max Calculator

Convert your 1RM into a safe, sustainable training max for 5/3/1 and other percentage-based programs.

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Your Training Max
Training Max % Weight

What Is a Training Max?

A Training Max (TM) is a deliberately submaximal number — usually 85% to 90% of your true 1RM — used as the reference point for percentage-based programs like Wendler's 5/3/1 or the Juggernaut Method. Instead of programming your working sets directly from your actual max, you train from a slightly reduced number. This provides a buffer for day-to-day fatigue and keeps programmed working weights below your absolute maximum.

For example, if your 1RM is 315 lb, a 90% Training Max is 283.5 lb before rounding. This calculator rounds the result to the nearest 5 lb or 2.5 kg so the number can be used with practical barbell loading.

How to Use This Calculator

Enter your 1RM (tested or estimated), choose 85%, 90%, or 95%, and calculate. Results are rounded to the nearest 5 lb or 2.5 kg, matching common barbell loading conventions. The table also shows your Training Max at the other common percentages for comparison.

If you need to estimate your 1RM first, use our 1RM Calculator. For a complete four-week Wendler 5/3/1 cycle based on your Training Max, use our 5/3/1 Calculator.

85% vs. 90% vs. 95%: Which Should You Use?

90% is commonly used as the Training Max in published 5/3/1 templates. 85% produces a more conservative Training Max and can be useful when you want more room below your current 1RM, such as when returning to training or working from an uncertain 1RM estimate. 95% produces heavier programmed weights and leaves less margin between your Training Max and your 1RM.

The appropriate percentage depends on the program you are following, how your 1RM was established, your current training status, and how well you can recover from the programmed workload.

Progressing Your Training Max

You don't need to retest your 1RM every cycle. In programs such as 5/3/1, a common approach is to increase the Training Max after completing a full training cycle. One commonly used progression is 5 lb (2.5 kg) for upper-body training maxes and 10 lb (5 kg) for lower-body training maxes.

If your working sets consistently feel maximal or you start missing prescribed reps, consider reducing your Training Max and rebuilding from a more manageable starting point. The exact adjustment should follow the progression rules of the program you are using.

Frequently Asked Questions

What is a Training Max and how is it different from a 1RM?

A 1RM is the maximum weight you can lift for one repetition under the conditions of the test. A Training Max is a deliberately reduced number, commonly 85-90% of 1RM, used as the baseline for percentage-based training programs.

Should I use an 85% or 90% training max?

90% is commonly used in 5/3/1. An 85% Training Max provides a more conservative starting point, while 95% produces heavier programmed weights and leaves less margin below your 1RM.

How often should I increase my training max?

In programs such as 5/3/1, increases are commonly made after a full training cycle. A common approach is 5 lb for upper-body lifts and 10 lb for lower-body lifts, although the appropriate increase depends on the program and the lifter.

What happens if I miss reps using my current training max?

If you consistently struggle to complete prescribed reps or your working sets repeatedly feel close to maximal, consider reducing your Training Max and rebuilding from a more manageable starting point.