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Training tool

Training max calculator

Turn an estimated 1RM into a conservative training max. Useful when the program should be driven by repeatable work, not a once-in-a-while peak.

Best for

For lifters running percentage-based programs who want a lower planning number before loading the bar.

Set a conservative anchor

Start from an e1RM, then choose the percentage your block should actually use.

90% is the default. Move lower when the input estimate is noisy or you want more runway.

Estimated result

Enter an estimated max.

The result will show your training max and a few percentage anchors from that lower number.

Conservative anchor

How the training max works

A training max is simply a chosen percentage of an estimated 1RM. This page defaults to 90%, with an editable 85-95% range.

The lower number gives the program more room to progress when your estimate is noisy or the day is not perfect.

Use the same e1RM method each time so the trend is more useful than a single number.

Use the next calculator

Start with an e1RMIf you do not already trust the input, estimate it from a recent set first.Pick today's load from effortUse RPE when the program gives effort targets instead of fixed percentages.Read the training max guideUnderstand why the training max should usually sit below the e1RM.Use it across a blockKeep the max anchor stable enough to learn from repeated sessions.

Formula and assumptions

  • Training max = estimated 1RM x selected percentage.
  • Default percentage: 90%. Editable range: 85-95%.
  • The result assumes the e1RM input is already a reasonable planning estimate.

Use it well

  • Start with a recent e1RM you trust as a planning reference.
  • Use 90% as the default unless your program says otherwise.
  • Choose a lower percentage when estimates come from higher-rep or inconsistent sets.
  • Update the training max from repeated evidence, not one unusually good session.

Keep it honest

Caveats

  • A training max is not a strength claim.
  • If the input e1RM is inflated, the training max will still be inflated.
  • Program rules should override this calculator when they are more specific.

References

Sources