Free Tool

Training % Calculator

Enter your 1RM - see every training weight from 50% to 100%, plus program breakdowns for Wendler 5/3/1 and more.

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Never recalculate again

Your percentages update as your 1RM grows

Every time you set a PR, the app automatically recalculates all your training weights. No spreadsheet needed.

  • ✓ 1RM tracked automatically from your sets
  • ✓ Plate Calculator linked - go from % to loaded bar instantly
  • ✓ Works for every lift separately
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Why train at specific percentages?

Training at specific percentages of your 1RM is the foundation of scientific strength programming. Different percentages target different adaptations - heavy percentages (85–95%) build maximal strength, moderate percentages (70–85%) build size and strength simultaneously, and lighter percentages (50–70%) develop technique and endurance.

What is Wendler 5/3/1?

5/3/1 by Jim Wendler is one of the most popular strength programs in the world. It rotates weekly intensity across three weeks (5s, 3s, 1s) with an AMRAP set on the last set to accumulate volume and push past your calculated percentages. The fourth week is a deload.

How often should you retest your 1RM?

Retesting every 4–8 weeks is common for intermediate lifters. Beginners can progress more frequently (every 2–4 weeks). Using submaximal AMRAPs (as in 5/3/1) lets you estimate your 1RM without maxing out every training cycle.