Why You Should Train with a Working Max, Not Your True Max
When people start strength training, they often assume that lifting the heaviest weight possible is the best way to build strength. After all, if you want to get stronger, shouldn’t you constantly test your limits? In reality, most successful strength programs don’t have you lifting at your true one-rep max (1RM) all the time. Instead, they use a working max—a slightly lower percentage of your max—to help you progress safely and effectively over time.
The concept of the one-rep max (1RM) can be traced back to the early 20th-century weightlifting competitions, where strongmen and Olympic lifters tested their absolute limit in single-effort lifts. The practice became standardized in Olympic weightlifting in the 1920s and later in powerlifting in the 1960s, as both sports required athletes to establish their true maximal strength in specific lifts like the snatch, clean & jerk, squat, bench press, and deadlift. Over time, coaches realized that constantly training at 100% intensity led to burnout and injuries, which led to the development of working max percentages in training programs.
This approach might seem counterintuitive at first, but it’s backed by science and real-world experience. Training at or near your 1RM too often leads to fatigue, poor recovery, and even injury. Using a working max ensures you can lift heavy consistently without breaking down. Strength programs like 5/3/1 and 5x5 incorporate this principle to balance intensity, volume, and recovery for long-term gains.
Interestingly, this concept is similar to what people refer to as "farmer strength." Farmers and laborers often develop incredible strength—not because they max out every day, but because they consistently lift and carry submaximal loads for hours on end. Their bodies adapt by building real, usable strength over time, not just the ability to lift a heavy weight once.
In this post, we’ll break down what a working max is, why it’s essential for strength training, how to calculate it, and how popular programs use it to help lifters build strength efficiently. Whether you’re a beginner or an experienced lifter, understanding this concept can help you train smarter and make sustainable progress.
What Is a Working Max?
A working max is a percentage of your true one-rep max (1RM)—the maximum amount of weight you can lift for a single repetition with proper form. Most strength programs set this working max at 85-90% of your true 1RM, though some may adjust it based on training style and experience level.
Rather than basing your training percentages on your absolute best lift, which can fluctuate depending on factors like fatigue, stress, and recovery, a working max provides a more realistic and manageable baseline. It ensures you’re lifting heavy enough to stimulate strength gains but not so heavy that you compromise recovery or form.
Think of it as a training weight ceiling that keeps you working hard without constantly grinding at your absolute max. For example:
If your true 1RM for the squat is 300 lbs, your working max would be 270 lbs (90% of 1RM).
If a program prescribes 80% of your working max, you’d calculate 80% of 270 lbs, which equals 216 lbs for that session.
By using a working max, your training is based on numbers you can lift consistently and safely, allowing for gradual, sustainable progress.
The concept of the one-repetition maximum (1RM) became a cornerstone in strength training methodologies during the mid-20th century. Notably, in the 1970s, Boyd Epley, a pioneering strength coach at the University of Nebraska, was instrumental in integrating the 1RM into athletic training programs. Epley's innovative approach involved assessing an athlete's maximum strength capacity by determining the heaviest weight they could lift for a single repetition with proper form. This assessment allowed for the development of structured training programs tailored to individual strength levels, facilitating progressive overload and measurable improvements. Epley's methods proved effective; for instance, in 1970, the average bench press among his athletes was 206 pounds, with no one exceeding 300 pounds. By 1983, the average had risen to 302 pounds, showcasing significant strength gains.
Building upon Epley's foundation, the 1980s saw further refinement in training methodologies. Coaches and sports scientists began to emphasize training at specific percentages of an athlete's 1RM to optimize performance and reduce injury risk. This period marked a shift towards more scientific and individualized training programs, laying the groundwork for many of the strength training principles utilized today.
https://texaslsn.org/historyof-strengthand-conditioning/?utm_source
Why Not Train with Your Full Max?
Many lifters are tempted to test their true one-rep max (1RM) frequently, thinking it will drive faster strength gains. However, lifting at or near your absolute max too often is counterproductive. Strength is built through consistent, structured progression, not by constantly testing your limits. Let’s break down the key reasons why using a working max is a smarter approach, supported by scientific evidence.
1. Avoid Overtraining and Injury Risk
Pushing your body to its absolute limit repeatedly can quickly lead to overtraining syndrome (OTS), which is characterized by excessive fatigue, decreased performance, and an increased risk of injury. A study published in the Journal of Strength and Conditioning Research found that training at maximal intensities too frequently leads to elevated cortisol levels (a stress hormone) and reduced testosterone production, both of which negatively impact recovery and strength gains (Kraemer & Ratamess, 2005).
Additionally, when you train at 100% intensity, your muscles and connective tissues experience extreme strain, increasing the risk of soft tissue injuries such as muscle strains, ligament sprains, and even tendon ruptures. The higher the intensity, the greater the mechanical stress, and without adequate recovery, injuries become more likely.
This is why people with farmer strength don’t get injured as often—they work with manageable loads all day long, gradually adapting over time.
Using a working max reduces excessive stress on the body, allowing for controlled progression without overloading the nervous system or risking chronic fatigue.
2. Better Form and Technique
Lifting at your true 1RM often leads to technical breakdown, as your body struggles to complete the lift under extreme load. Research has shown that as fatigue increases, neuromuscular efficiency decreases, meaning your body’s ability to coordinate movement patterns deteriorates (Fry, 2004).
Farmers and laborers develop functional, repeatable strength because they perform submaximal lifts with perfect technique over and over again. Strength isn’t just about how much weight you lift—it’s about how well you lift it, how often, and how safely.
Training at 85-90% of your max instead of 100% allows you to reinforce proper movement patterns, leading to better long-term strength development.
3. Sustainable Progress Through Volume and Recovery
Strength is not just about lifting heavy—it’s about accumulating enough volume (total work done) to drive adaptation. Studies suggest that training at 75-90% of 1RM for multiple reps and sets is more effective for long-term strength gains than repeatedly attempting 1RMs (Schoenfeld, Grgic, & Krieger, 2019).
Low-volume, high-intensity training (above 90% 1RM) leads to slower progress because it lacks enough total work to drive adaptation.
Moderate-to-high volume training at 75-90% 1RM promotes muscle fiber recruitment and neuromuscular efficiency while allowing for faster recovery between sessions.
This is exactly how a farmer gets stronger—repeated submaximal lifting over time, not maxing out on deadlifts once a month.
Training with a working max allows you to complete more high-quality reps, leading to greater strength adaptations over time.
4. Fatigue Management and CNS Recovery
Lifting near your 1RM doesn’t just stress your muscles—it also heavily taxes your central nervous system (CNS). The CNS plays a crucial role in force production, coordination, and motor control, but training at maximal intensity too often leads to nervous system fatigue, slowing down recovery and reducing performance (Enoka & Duchateau, 2016).
People with farmer strength don’t suffer from CNS burnout because their training (daily manual labor) is steady and manageable, not sporadic and maximal.
Using a working max prevents excessive CNS fatigue, allowing for higher training frequency and better long-term gains.
The strongest people in the world—whether in the gym or on the farm—don’t max out every session. Strength is built through consistent, repeatable effort, not by constantly testing limits.
By using a working max (85-90% of your true max), you allow for:
✔ Better recovery and injury prevention
✔ More consistent strength gains
✔ Improved technique and efficiency
✔ Reduced nervous system fatigue
If you want real, usable strength, train smart. Train like a farmer—lift heavy, but not maximal, and do it consistently.
Programs That Use a Working Max
Using a working max isn’t just a concept used in powerlifting—it’s a fundamental principle in many structured strength programs. Whether you’re a beginner, an experienced lifter, or an athlete training for a specific sport, incorporating a working max ensures progressive overload, proper recovery, and long-term strength gains.
Let’s explore four well-known programs that use a working max approach and how different types of trainees (beginners vs. athletes) can apply it effectively.
1. 5/3/1 by Jim Wendler (Strength-Focused, Long-Term Progression)
The 5/3/1 program is designed for slow, steady strength development using a 90% working max as the foundation. Each cycle lasts four weeks, with four primary lifts:
Squat
Deadlift
Bench Press
Overhead Press
Training Structure
Week 1: 65%, 75%, and 85% of your working max for 5 reps each.
Week 2: 70%, 80%, and 90% for 3 reps each.
Week 3: 75%, 85%, and 95% for 5, 3, and 1 reps, respectively.
Week 4 (Deload): 40%, 50%, and 60% for 5 reps.
Example Calculation
If your true 1RM for squats is 300 lbs, you first take 90% of that as your working max (270 lbs). Then, your percentages are calculated based on 270 lbs, not the full 1RM.
This approach ensures you’re lifting heavy but not maxing out every session, allowing for long-term strength gains without burning out.
2. StrongLifts 5x5 (Progressive Overload for Beginners)
The 5x5 program doesn’t explicitly calculate a working max, but it follows the same philosophy by keeping lifters in sub-maximal ranges and gradually progressing over time.
Training Structure
Perform five sets of five reps on compound lifts (squat, bench, deadlift, overhead press, row).
Start with a weight you can confidently lift for 5 reps with good form.
Increase weight each session by 5 lbs (upper body lifts) or 10 lbs (lower body lifts).
Since each session is progressive but not maximal, it naturally aligns with the working max principle by ensuring lifters train below their 1RM while still building strength over time.
3. The Texas Method (For Intermediate Lifters Moving Beyond 5x5)
The Texas Method is a high-frequency, high-intensity strength program designed for intermediate lifters who are progressing beyond basic programs like 5x5. It calculates training loads using a percentage of your actual or working max.
Training Structure
Monday (Volume Day): 5x5 at 85-90% of your 5-rep max
Wednesday (Recovery Day): 3x5 at 60-70% of your 5-rep max
Friday (Intensity Day): Work up to a new 5-rep max
This program keeps heavy lifts within a manageable range while allowing for periodic max testing, making it a great transition program for lifters looking to continue progressing.
4. The Bulgarian Method (Max Effort, But With a Caveat)
Unlike other programs, the Bulgarian Method has lifters training at or near their max frequently, but it still incorporates the concept of a working max because not every session is a true 1RM attempt.
Training Structure
Frequent daily lifting at 90-95% of 1RM
Prioritizes high-intensity singles over volume
Best suited for advanced lifters with excellent recovery
Since true 1RMs are rarely tested outside of competition, Bulgarian-style training still revolves around using a working max—it’s just closer to the absolute limit compared to other programs.
How Beginners vs. Athletes Use a Working Max
Beginners (General Strength Development)
For beginners, the goal is to develop proper technique, build a base level of strength, and avoid injury. Because of this, most beginner programs use a conservative working max (85-90% of 1RM) to allow for consistent progress.
Best Approach:
Use estimated 1RM (avoid true max testing early on).
Train between 70-85% of your working max for higher reps (5-10 reps per set).
Programs: StrongLifts 5x5, Starting Strength, or Greyskull LP.
Athletes (Sport-Specific Strength Training)
Athletes use their working max differently based on their sport.
Power Athletes (Sprinters, Powerlifters, Olympic Lifters)
Power-based sports require maximum strength and explosiveness. These athletes train with higher intensities (80-95% of their working max) for lower reps to optimize force production.
Example: A sprinter might train squats and Olympic lifts at 85-90% of their 1RM for 3-5 reps to develop explosive strength.
Programs Used: Conjugate Method (Westside Barbell), Olympic weightlifting programs, Bulgarian Method.
Endurance Athletes (Marathon Runners, Cyclists, Rowers)
Endurance athletes need strength, but not at maximal intensities. They train with lighter loads (60-75% of their working max) for higher reps to improve muscular endurance and injury resilience.
Example: A marathon runner may squat at 65% of their working max for 3-4 sets of 10 reps to build leg strength without excessive fatigue.
Programs Used: Strength circuits, CrossFit-style strength programming, Functional Training approaches.
How to Calculate Your Max
1. True 1-Rep Max (For Experienced Lifters)
If you’re confident in your technique, you can test your true 1RM by warming up and working up to your heaviest successful lift.
2. Easier Alternative Method: The 1RM Estimation Table
Instead of using a formula, you can estimate your one-rep max (1RM) using a simple multiplier based on the number of reps performed.
1RM Estimation Multipliers
1 rep (actual max) → Multiply by 1.00
2 reps → Multiply by 1.05
3 reps → Multiply by 1.08
4 reps → Multiply by 1.12
5 reps → Multiply by 1.15
6 reps → Multiply by 1.18
7 reps → Multiply by 1.22
8 reps → Multiply by 1.25
9 reps → Multiply by 1.28
10 reps → Multiply by 1.30
Example Calculation (No Calculator Needed)
If you can squat 200 lbs for 5 reps, use the multiplier for 5 reps (1.15):
👉 1RM = 200 × 1.15 = 230 lbs (estimated max)
Now, apply your working max (90% of 1RM):
👉 Working Max = 230 × 0.90 = 207 lbs (rounded to 210 lbs for simplicity).
This method makes it quick and easy to estimate your 1RM in the gym without needing a scientific calculator!
Best Practices for Using a Working Max
1. Track Progress
Keep a training log to track increases in weight, reps, and sets.
Adjust your working max every 4-6 weeks based on performance.
2. Prioritize Recovery
Adequate sleep, nutrition, and deload weeks are essential for long-term success.
3. Use Auto-Regulation
Some days you'll feel stronger than others. Adjust weights slightly based on how you feel to prevent burnout.
4. Stick to the Program
Programs like 5/3/1, Texas Method, and Conjugate Method are designed for gradual progression—trust the process.
Training with a working max is a smart, sustainable approach to building strength. Whether you’re a beginner looking to get stronger, a power athlete training for explosiveness, or an endurance athlete improving muscular resilience, understanding how to use a submaximal training approach will lead to better long-term results.
Train smart, lift heavy, and progress over time—just like the strongest lifters and athletes in the world!
Happy Exercising,
Robyn
Overtraining and Hormonal Responses:
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of Resistance Training: Progression and Exercise Prescription. Medicine & Science in Sports & Exercise, 36(4), 674–688
https://journals.lww.com/acsm-msse/toc/2004/04000?
Neuromuscular Efficiency and Fatigue:
Pre-exhaustion Exercise Differentially Influences Neuromuscular Fatigue Based on Habitual Physical Activity History. Journal of Strength and Conditioning Research, 35(3), 739–745.
https://journals.lww.com/nsca-jscr/fulltext/2021/03000/pre_exhaustion_exercise_differentially_influences.22.aspx
Central Nervous System Fatigue:
Giboin, L.-S., & Gruber, M. (2022). Neuromuscular Fatigue Induced by a Mixed Martial Art Training Protocol. Journal of Strength and Conditioning Research, 36(2), 469–477.
https://journals.lww.com/nsca-jscr/Abstract/2022/02000/Neuromuscular_Fatigue_Induced_by_a_Mixed_Martial.26.aspx?