Squat/Bench/Deadlift Percentages
This simple calculator is useful for guiding your training.
When testing for your max strength in any lift, it’s best to have someone spot you or just present. However, keep in mind that you don’t need to find your absolute max effort lift.
A 3-rep max or a “near max” lift can be helpful and may be safer than pushing for an absolute 1 rep max lift. Finding your near max means stopping at any weight you don’t want to exceed. You might stop for several reasons: for example, if you notice your form is starting to break down, or if the bar doesn’t feel right at a certain weight, etc. Wherever you decide to stop can serve as a useful guide for choosing appropriate weights in your future workouts.
Maxing Out Tips
**Before You Begin**
Start with a light general warm-up to prepare your body for heavy lifting. If you’re already warm, then proceed.
**Maxing Out Tips**
When attempting heavy lifts, it’s helpful to have someone present for safety if possible. Remember, you don’t need to reach your “absolute” max. Stop at any point you don’t want to exceed—your safety is the priority.
As you increase weight and approach what feels heavy, progress in small weight increments from set to set. This helps you ease into heavier loads more safely.
**Rest and Recovery**
Recovery time is critical when lifting heavy. Take **at least** 3-5 minutes of rest between your heavy sets and max attempts to allow your muscles to recover properly. But, don’t rest too long, or you risk getting “cold”. Be sure to track the time on your phone or watch—don’t try to guesstimate.
**Modifications**
The sets and reps in this outline are just suggestions. You can modify them based on your needs. For example, you can take more rest time, adjust the number of reps, or even add an extra set by clicking “Add a Set” if you want to take more than 3 attempts at your max.
**Pro Tip**
Video record your heavy attempts. Recording a squat, bench, or deadlift from a side perspective is more useful than looking in a mirror to monitor your form. Plus, you can send the videos to a trusted fitness professional for basic form feedback.
LIFTING PERCENTAGES
