Training Max (TM) Calculator
Turn your 1RM into a recoverable training max
Training max basics and common questions
What is a training max, in simple terms?
A training max (TM) is a reduced percentage of your one-rep max that you use to build your program. Instead of loading everything off your true 1RM, you work off something like 85–90% so your sets are tough but repeatable and you have room to progress without stalling or getting beat up.
Why do programs like 5/3/1 use around 90%?
Popular strength templates such as 5/3/1 often start main work from about 90% of 1RM, not 100%. That “under-shooting” helps most lifters recover, hit reps cleanly, and keep progress going over many cycles instead of chasing a single big day. Some people even drop lower (for example 85%) after time off or during high-stress phases of life.
Does my 1RM have to be a true max test?
No. Many lifters prefer to estimate 1RM from a heavy but safe set (such as a tough 3–5 reps) using a formula like Epley or Brzycki instead of testing an all-out single. The training max is still just a programming anchor, so it is fine if your 1RM is a good approximation rather than a competition attempt.
What lifts does this training max calculator work for?
You can use it for any barbell or machine lift where you know a 1RM: back squat, front squat, bench press, deadlift, overhead press, rows and more. It does not care about the movement pattern; it simply applies your percentage to the number you enter and rounds to a realistic plate load.
How should I use the rounded training max?
Most people base their main strength sets and percentage work off the rounded training max, not the raw decimal number. You can still track the raw figure in notes if you like, but plates in the gym load in chunks, so your spreadsheet and your bar will usually match the rounded TM.
When should I adjust my training max up or down?
Many programs bump TM up every few weeks or after a cycle if you are consistently hitting planned reps with good technique. If sets are grinding, depth or range of motion is slipping, or life stress is high, you might keep TM flat or even go down a bit so you can rebuild momentum.
Can I use different training max percentages for different lifts?
Yes. Some lifters feel fine pushing upper-body lifts closer to 90–92.5%, but prefer a lower TM for big lower-body lifts like squats or deadlifts to protect recovery. You can experiment with slightly different percentages while keeping your overall structure consistent.
How to use this training max calculator in your program
This planner is built to do one simple job: take a tested or estimated one-rep max for a lift and turn it into a practical training max with a clean rounded load you can build cycles from.
1. Decide which lift and 1RM you are working from
First, choose the exercise you want to anchor: back squat, deadlift, bench, overhead press or something else. Enter the best current 1RM you have for that lift. If you do not test singles often, you can estimate 1RM from a hard set of a few reps using standard formulas or a reputable 1RM calculator.
2. Pick a training max percentage that fits your season
Next, choose the percentage of 1RM you want to use. Lifters who want conservative, long-term progress often sit around 85–90% for their TM. If you are coming back from time off, cutting bodyweight, or juggling heavy life stress, starting closer to 80–85% can feel much more sustainable.
3. Read your raw and rounded training max
When you hit Calculate training max, the result shows:
- Your one-rep max in lb or kg.
- The raw training max at your chosen percentage.
- A rounded training max using 5 lb or 2.5 kg jumps.
- A quick summary row for how much of 1RM that TM represents.
Most people program and load the bar using the rounded TM and keep the raw figure for reference only.
4. Plug your training max into sets, reps and percentages
You can now use the TM instead of 1RM wherever a template calls for percentages, top sets or back-off work. For example, if a plan asks for 3 × 5 at 75% of 1RM, you might use 75% of TM instead. This keeps effort in a repeatable zone while you accumulate quality reps.
5. Review and adjust over time
Every few weeks, look at your log: are reps solid, bar speed decent and recovery reasonable? If yes, you can nudge TM up a little. If not, holding or trimming TM can help rebuild confidence. The goal is a training max you can own, not a number that looks cool once and then stalls progress.
Remember that this tool provides a planning starting point only. Real programming also depends on exercise selection, total volume, tempo, rest, sleep, nutrition and any medical constraints. Use it alongside advice from a qualified coach or healthcare professional if you have injuries or complex history.
How the training max math works
The math behind this page is intentionally simple: it uses your one-rep max as a base, applies a percentage to create a training max, and then rounds that number to realistic plate jumps.
1. Start from a one-rep max value
You enter a 1RM in either lb or kg. That number might come from:
- A true max test under supervision.
- An estimated 1RM from a heavy set using equations such as Epley or Brzycki.
- A value your coach assigns to keep your plan consistent.
2. Apply a training max percentage
The core calculation is:
Training max (raw) = 1RM × (TM% ÷ 100)
For example, a 1RM of 315 lb with a TM of 90% gives a raw TM of 283.5 lb. You will rarely load that exact decimal on the bar, but it defines how aggressive or conservative your working loads are.
3. Round the training max to realistic plate jumps
To match normal gym plates, the calculator rounds the raw TM to the nearest:
- 5 lb when you use US units.
- 2.5 kg when you use metric units.
That rounded number is what you will usually see in the summary and on your barbell.
4. Report the fraction of 1RM for context
Finally, the tool reports how much of your 1RM the TM represents as a simple percentage. This makes it easier to compare training phases, or to see at a glance whether you are in a conservative, moderate or aggressive loading zone for that lift.
The idea is not to chase the highest possible TM. Instead, this calculator helps you choose a sustainable anchor so your sets, weeks and cycles line up and you can track progress without constantly moving the goalposts.
References and further reading on 1RM and training maxes
These resources explain one-rep max concepts, estimation formulas and why many programs anchor work below 100% of 1RM:
- Wikipedia — One-repetition maximum — outlines what a 1RM is, how it is used to set training loads, and lists common equations for estimating 1RM from submaximal sets.
- Topend Sports — 1RM calculator and strength tests — describes field testing for 1RM and shows popular formulas such as Epley and Brzycki for predicting a one-rep max.
- Jim Wendler — The Training Max: What You Need to Know — discusses the rationale behind using a reduced training max (often around 90% of 1RM) in long-term strength templates like 5/3/1.
- T Nation forum — Process for determining training max — gives a practical outline for estimating 1RM from a rep-out set and then setting a training max percentage for real-world programming.
Treat these as background reading only. Combine them with guidance from a qualified coach or healthcare professional, especially if you have existing injuries, medical conditions or competition goals.