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 heaviest working sets off your
actual max, you train off a slightly reduced number. This keeps your
central nervous system fresh, allows you to hit every prescribed rep
with good bar speed, and builds in a buffer for fatigued or stressful
training days.
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
standard barbell loading conventions. The table also shows your
training max at the other common percentages for comparison.
85% vs. 90% vs. 95%: Which Should You Use?
90% is the standard used in most published 5/3/1
templates and works well for most lifters. 85% is the
more conservative option — better if you're in a calorie deficit,
returning from a layoff, new to the program, or your 1RM came from an
imprecise high-rep estimate. 95% suits experienced
lifters who recover well and want slightly heavier working sets, but
it leaves less room for error on bad days.
Progressing Your Training Max
You don't need to retest your 1RM every cycle. After completing a
full 3-to-4 week training block, add 5 lb (2.5 kg) to your upper body
training maxes (bench press, overhead press) and 10 lb (5 kg) to your
lower body training maxes (squat, deadlift). If your working sets
start feeling maximal or you miss reps, drop your training max by 10%
and rebuild — a lower, sustainable number beats a grinding one every
time.
Frequently Asked Questions
What is a Training Max and how is it different from a 1RM?
A 1RM is your absolute max for one rep. A Training Max is a deliberately reduced number (85-90% of 1RM) used to keep percentage-based programs sustainable.
Should I use an 85% or 90% training max?
90% is standard for most lifters. Use 85% if you're in a deficit, returning from a layoff, or working from an imprecise 1RM estimate.
How often should I increase my training max?
After each 3-4 week cycle, add 5 lb to upper body lifts and 10 lb to lower body lifts — no need to retest your 1RM constantly.
What happens if I miss reps using my current training max?
Drop your training max by 10% and rebuild. A sustainable, lower number is always better than a grinding one.