Calculator Inputs
Example Data Table
| Lift | Weight | Reps | Estimated 1RM (Epley) | Training Max (90%) |
|---|---|---|---|---|
| Squat | 100 kg | 5 | 116.7 kg | 105.0 kg |
| Bench Press | 80 kg | 6 | 96.0 kg | 86.5 kg |
| Deadlift | 140 kg | 3 | 154.0 kg | 138.5 kg |
Numbers shown are examples and may be rounded for practical loading.
Formula Used
- Training Max (TM): TM = 1RM × (Training Percent ÷ 100)
- Rounding: Rounded Value = round(Value ÷ Increment) × Increment
1RM estimation (when using Weight + Reps mode):
- Epley: 1RM = w × (1 + r/30)
- Brzycki: 1RM = w × 36 / (37 − r)
- Lander: 1RM = w × 100 / (101.3 − 2.67123r)
- Lombardi: 1RM = w × r^0.10
- O'Conner: 1RM = w × (1 + 0.025r)
- Mayhew: 1RM = 100w / (52.2 + 41.9e^(−0.055r))
- Wathan: 1RM = 100w / (48.8 + 53.8e^(−0.075r))
How to Use This Calculator
- Select your lift and unit (kg or lb).
- Choose Weight + Reps to estimate 1RM, or enter a direct 1RM.
- Set a training max percent (often 85–90% for consistency).
- Pick a rounding increment that matches your plates or microloading.
- Press Calculate to see your TM, warm-ups, and set tables.
- Use the Download buttons to export CSV or PDF.
Reminder: Stay conservative if you're returning from a break or managing fatigue.
Why a training max improves consistency
A training max is a deliberately conservative anchor for programming. Instead of chasing a daily top single, you base working sets on a stable number that reflects readiness, technique, and recovery. This reduces missed reps, keeps bar speed cleaner, and makes progress measurable across weeks. If your 1RM is 150 kg and you choose a 90% training max, your working “85%” set is 76.5% of 1RM, which is easier to repeat.
Choosing an effective percentage
Most strength templates set the training max between 85% and 90% of your current 1RM. Novice and returning lifters often thrive at 85%, while experienced lifters who recover well may use 90%. Pushing 95% can work, but only when fatigue is managed and form is repeatable.
Interpreting the 1RM estimate
When you enter weight and reps, the calculator estimates 1RM using established equations. Estimates are most reliable in the 3–10 rep range, where effort is high but technique usually stays intact. If reps exceed 10, the spread between formulas widens, so treat the result as a guideline, not a test. For most athletes, re‑check your estimate every 6–12 weeks using the same lift, same depth, and similar rest times.
Rounding and plate math
Rounding is not cosmetic; it aligns calculations with the smallest load you can actually build. If your gym uses 2.5 kg jumps, rounding to 2.5 keeps every set realistic. Microloading options such as 0.5 kg or 1 lb help you progress without forcing large jumps. When in doubt, round down for main lifts and round to the nearest increment for assistance work, so fatigue stays predictable.
Turning outputs into sessions
Use the warm‑up sets to rehearse positions and build temperature, then move into your planned working sets from the percent table. The 5/3/1 style cycle shows structured weeks that alternate volume and intensity. On “+” sets, stop with one or two good reps in reserve to protect technique. Track the top set reps each week; if they trend down for two weeks, keep the training max the same and improve sleep, nutrition, and spacing between heavy sessions.
FAQs
1) What is a training max?
A training max is a working number, usually 85–90% of your best 1RM. It lets you plan volume and intensity with less missed reps and better recovery than programming directly from a true max.
2) Which percentage should I choose?
Start with 85% if you’re new, returning, or feeling beat up. Use 90% when recovery is solid and technique is consistent. Consider 95% only if you rarely miss reps and deloads are planned.
3) Should I use kg or lb?
Use the unit your gym plates match. The calculator doesn’t convert between systems; it keeps the math consistent. Switching units should be treated like a new setup so your rounding increments make sense.
4) How accurate are 1RM estimates?
Estimates are best from hard sets of 3–10 reps with clean form. High‑rep sets, grinders, or inconsistent depth can inflate numbers. If accuracy matters, test a single safely or use recent meet data.
5) Why do my loads change when I change rounding?
Rounding aligns the plan with the smallest load you can build. A different increment can shift each set slightly, especially at lighter percentages. Choose the increment you can load reliably, then keep it consistent.
6) How often should I update my training max?
Update when performance meaningfully changes: after a new tested 1RM, a meet, or 6–12 weeks of steady progress. If reps on top sets drop for multiple weeks, hold the training max or reduce it briefly.