Question 1

What is a Training Max?

Accepted Answer

A Training Max (TM) is a deliberately submaximal number — usually 85-90% of your true one rep max — that percentage-based programs like 5/3/1 use to calculate every working weight. You never train at 100% of your TM capacity; the buffer keeps every prescribed set doable even on bad days.

Question 2

What is the difference between a Training Max and a 1RM?

Accepted Answer

Your 1RM is the most you can actually lift for one rep today. Your Training Max is a planning number set below it (85-90% of 1RM) that your program's percentages are based on. When a 5/3/1 spreadsheet says "85%", it means 85% of your TM — which is only about 76% of your true max at a 90% TM.

Question 3

Should I set my Training Max at 85% or 90%?

Accepted Answer

Wendler's official recommendation is 90% of your 1RM, but 85% is the safer start for beginners, after a break, or if you estimated your 1RM rather than testing it. A correct TM is a weight you could lift for 3-5 fast, clean reps. When in doubt, go lighter — the program still works, and you build momentum instead of grinding.

Question 4

How do I find my Training Max without testing a true 1RM?

Accepted Answer

Estimate your 1RM from any recent hard set — our 1RM calculator turns the set's weight, reps, and RPE into a max estimate — then take 85-90% of that number. No true max attempt needed.

Question 5

When should I increase my Training Max?

Accepted Answer

Increase it on a schedule, not on feel: in 5/3/1, add 2.5 kg / 5 lbs to upper-body TMs and 5 kg / 10 lbs to lower-body TMs after each cycle. If your AMRAP sets drop to the minimum reps or your bar speed grinds, hold the TM or reset it to 90% of your current TM.

Question 6

Why does my program feel too light with a Training Max?

Accepted Answer

That is by design. The first cycles of a TM-based program should feel easy — the AMRAP sets are where the work happens, and the light start is what lets you add weight cycle after cycle for months. Wendler's rule: start too light, progress slowly, and the bar keeps moving.

% of 1RM	Training Max
80%	250 lbs
85%	270 lbs
87.5%	275 lbs
90%	285 lbs
95%	300 lbs

Week	Top set
1. 3x5 week	240 lbs x 5+ (85%)
2. 3x3 week	255 lbs x 3+ (90%)
3. 5/3/1 week	270 lbs x 1+ (95%)

Training Max Calculator

Calculator

Training Max at other percentages

Your 5/3/1 top sets at this TM

Training Max vs 1RM

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