Training Max Calculator

Calculate your training max based on your one-rep max (1RM).

The Training Max Calculator helps lifters calculate their training maximum, which is typically 90% of their one-rep max (1RM). This value is commonly used in strength training programs like 5/3/1 to ensure consistent progress while minimizing injury risk. Simply enter your 1RM for a specific lift to get your training max.

Frequently Asked Questions

What is a training max?

A training max is typically 90% of your one-rep max and is used to plan submaximal lifting programs.

Why use a training max instead of 1RM?

Using a training max helps reduce fatigue, lowers injury risk, and promotes steady progress in strength training.

Which programs use training max?

Popular programs like 5/3/1 and Juggernaut Method rely on training max percentages for structuring workouts.

Can I update my training max over time?

Yes, most lifters increase their training max by 2.5–5 kg every few weeks as they progress.

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