Calculate your training max for 5/3/1 & more.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
This calculator sets the training max for a percentage-based strength program. A training max (TM) is a percentage of your true one-rep maximum (1RM), often set at 90% or 95%; this calculator offers 90% and 85%. Training deliberately below your true max leaves room for steady progress and better recovery. Enter your true 1RM and the percentage you want.
Your training max isn't your true 1RM. It's a working number that sets the weights for your sets, and in programs like 5/3/1 every prescribed lift is calculated from it. Don't lift heavier than it suggests, even on days you feel capable: steady gains over the long run are worth more than the short-term satisfaction of a heavy lift.
Plug the result straight into your program. If a session calls for 75% of your TM, use this number as your 100% and work from there. Re-test your true 1RM periodically (every 4-6 weeks, for example) and update your training max as you get stronger. Applied consistently, this keeps your strength moving forward. To see where you'd train, book a guided tour of RPM Gym.
A percentage of your one-rep maximum (1RM), typically 90% or 95%, used in strength programs to keep progressive overload going while keeping the loads manageable and supporting steady gains.
It helps prevent overtraining and makes long-term progress more consistent. The buffer allows for day-to-day changes in strength and makes failed lifts less likely.
Whenever you set a new true 1RM, typically every 4-6 weeks, or as your program prescribes. That keeps your training weights matched to your current strength.
It works for any program built on percentage-based lifting, such as 5/3/1. Check your program's guidelines for the percentage to use for your training max.
Yes. On a free guided tour or in a coaching conversation, a coach can take your training max and build your percentages into a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.