TRAINING MAX CALCULATOR
Calculate a conservative Training Max (85% to 90% of 1RM) and working wave progression for safe, injury-free long-term progressive overload.
Toggle Metric / Imperial
All program working percentages should be calculated from this 90.0 kg baseline to ensure crisp bar speed and joint longevity.
4-Week Working Set Intensities
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Frequently Asked Questions
What is a Training Max (TM)?
A Training Max is a submaximal benchmark (typically 85% to 90% of your true or estimated 1RM) used to program all daily workout percentages. Pioneered by strength coach Jim Wendler, using a TM guarantees clean technique and prevents training to absolute failure.
Why should adults 45+ use 85% or 90% instead of 100% 1RM?
Training based on true 1RM leaves zero room for daily physiological fluctuations in sleep, joint inflammation, or work stress. A conservative TM ensures you never miss a lift, builds confidence, and protects connective tissues from tendonitis.
How often should the Training Max be increased?
Standard protocol increases TM by 2.5 kg for upper body lifts and 5.0 kg for lower body lifts at the start of each new 4-week training block, provided all prescribed reps were completed cleanly.
Apply Your Strength Numbers With Coach Sharm, MSc
One-rep max estimates and barbell loading formulas establish your baseline — progressive overload coaching builds the physique. Explore our Bugis private studio programs: