How to Calculate Your Training Max

Short AnswerTake 85-90% of your 1RM (one rep max). For example, if your 1RM squat is 300 lbs, your Training Max would be 255-270 lbs. When in doubt, start with 85% - it's better to start lighter.

Your Training Max (TM) is the foundation of percentage-based programs like 5/3/1. Unlike your true 1RM, the Training Max is a submaximal weight that allows for sustainable progress and accounts for daily performance variations.

What you need: Barbell, Weight plates, Calculator or Hardy app

Step 1:Find your current 1RM or recent heavy set
You can either test your actual 1RM, use a recent heavy set to estimate it, or use a weight you're confident you can lift for 2-3 clean reps. If using a rep max, you can estimate your 1RM using this formula: Weight × (1 + Reps/30). For example, 200 lbs × 5 reps estimates to a 233 lb 1RM.
Step 2:Calculate 85-90% of your 1RM
Multiply your 1RM by 0.85 to 0.90. For beginners or when starting a new program, use 85%. More experienced lifters can use 90%. Example: If your 1RM is 300 lbs, your Training Max would be 255-270 lbs. TM based routines in Hardy will do that for you.
Step 3:Verify with the rep test
Your Training Max should be a weight you can lift for 3-5 strong, fast reps. If you can't hit 5 clean reps at your calculated TM, lower it. It's always better to start too light than too heavy.
Step 4:Enter your Training Max in Hardy
Open Hardy, go to your workout screen, and enter your Training Max. The app will automatically calculate all your working weights based on the program's percentages.
Step 5:Update after each cycle
At the end of each training cycle (typically 3 weeks), increase your Training Max based on your program's rules. In 5/3/1, this is usually 5 lbs for upper body and 10 lbs for lower body lifts. A well defined routine in Hardy will suggest TM changes for you

Common Mistakes

✗Using your true 1RM instead of a Training Max - this leads to grinding reps and stalled progress
✗Setting your TM too high because your ego wants bigger numbers
✗Not verifying your TM with the 3-5 rep test before starting a program
✗Increasing TM too aggressively after a good cycle instead of following the prescribed progression
✗Never resetting your TM when progress stalls - sometimes you need to take two steps back to take three forward

Hardy automatically tracks your Training Max and calculates all working weights for you.

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