Strength programming
Training Max Calculator
A true 1RM is what you might lift once. A training max is the number you can build weeks of useful training from.
Training max
Estimated 1RM
Recommended use
Scroll table horizontally
| Percent | Load | Rounding | Reps | Purpose |
|---|---|---|---|---|
| 100% | 237.5 lb | exact | 1 | Max strength |
| 95% | 225 lb | -0.6 lb | 2 | Max strength |
| 90% | 215 lb | +1.3 lb | 3-4 | Max strength |
| 85% | 202.5 lb | +0.6 lb | 5-6 | Strength |
| 80% | 190 lb | exact | 7-8 | Strength |
| 75% | 177.5 lb | -0.6 lb | 9-10 | Hypertrophy |
| 70% | 167.5 lb | +1.3 lb | 11-12 | Hypertrophy |
| 65% | 155 lb | +0.6 lb | 13-15 | Technique or endurance |
| 60% | 142.5 lb | exact | AMRAP | General work |
| 55% | 130 lb | -0.6 lb | AMRAP | General work |
| 50% | 120 lb | +1.3 lb | AMRAP | General work |
How to choose a training max
Use the lower end when your estimated 1RM came from a high-rep set, a messy lift, or a recent comeback block. Use the higher end only when you recently handled heavy singles and the estimate matches how warm-ups feel.
Most percentage-based programs work better when the training max is slightly too low than slightly too high. A conservative number lets you accumulate quality reps and adjust upward after the block proves itself.
Training max FAQ
What is a training max?+
A training max is a conservative number used for programming. It is usually 85-95% of an estimated or true 1RM.
Should I use 90% or 95%?+
Use 90% when you want repeatable volume and cleaner reps. Use 95% only when your estimate is recent and conservative.
Is a training max the same as a true max?+
No. A true max is what you might lift once. A training max is the number you can build weeks of useful work from.