Training Max Calculator
Set a 5/3/1-style training max from your true or estimated one-rep max, and get the first weeks working sets.
How it works
Training max = round(1RM × TM%) · 1RM = weight when known, else Epley w × (1 + reps/30) · sets are % of the training max
Programs like Jim Wendler's 5/3/1 deliberately base their working weights on a training max — usually 90% of your true one-rep max — rather than the max itself. Building the whole cycle around a slightly conservative number keeps the prescribed sets achievable week after week and leaves room for the "as many reps as possible" top sets that drive the program. Percentages that feel too easy at first are the point; they let you progress for months instead of stalling in weeks.
Worked example
With a 300 lb max and a 90% training max, TM = 270 lb. The first weeks sets are 65% × 5 = 175 lb, 75% × 5 = 205 lb, and 85% × 5+ = 230 lb (rounded to 5 lb).
Frequently asked questions
Why not just use my real 1RM?
Basing sets on your true max leaves no margin — a bad day means missed reps and a stalled program. A 90% training max keeps the work sustainable and lets you add weight each cycle.
When do I raise the training max?
In 5/3/1 you typically add about 5 lb to upper-body lifts and 10 lb to lower-body lifts each cycle, as long as you are hitting the prescribed reps on the top "+" set.
What if I only know a rep max, not a single?
Use the estimate mode: enter the weight and reps and the calculator applies the Epley formula to approximate your 1RM before taking the training-max percentage.
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Educational estimate for training planning, not medical or coaching advice. Warm up, use good form, and progress gradually — stop if you feel pain.