Ask a Coach: Should We Use Percentages of 1-Rep Maxes for Our Workouts?

As coaches, we’ve all faced that question about prescribing workout weights based on percentages of 1-rep maxes. It comes up at every Level 1 and Level 2 Certificate Course I teach, and my athletes ask it constantly. While percentage-based programming can be effective, let’s break down some crucial considerations before you implement it in your classes.

#1 – The Percentage Problem: One Size Doesn’t Fit All

The same percentage feels dramatically different across your athlete population. Your veteran lifter who’s developed a fine-tuned nervous system for near-maximal loads might struggle to hit 5 reps at 90% of their 1-rep max. Meanwhile, your newer athlete could bang out 12+ reps at what they believe is their 90%. Research even shows women typically handle more reps at the same relative percentage compared to men. This variability makes rigid percentage prescriptions problematic.

What truly matters is that each athlete achieves the intended stimulus. If today’s work is seven sets of three where they should be challenged but have 1-2 reps left in the tank, your coaching focus should be guiding them to that experience, regardless of what percentage they’re using. This requires active monitoring during class to help athletes adjust loads up or down based on what you’re seeing.

#2 – Athlete Does Not Know A Current Max

Let’s be real — how many of your athletes actually know their current true 1-rep max for every lift? We consistently lift heavy, but most affiliates don’t frequently test pure 1-rep maxes. This creates two problems:

1. Many athletes have never tested certain lifts, making their estimations wildly inaccurate
2. Even those with previous 1-rep tests may have outdated numbers that no longer reflect their current capacity.

Assigning percentages for these athletes becomes meaningless. Again, guiding them toward the day’s intended stimulus will serve them better.

#3 – Percentages Could Feel Different Depending on the Day

We’ve all walked into the gym after a sleepless night, poor nutrition, or high stress, where 85% suddenly feels like 110%. On these days, percentage-based programming can lead to frustration and even injury. This variability is why I’ve found percentage-based linear protocols challenging to implement effectively in group classes.

This approach tends to work better for personal training clients, dedicated CrossFit competitors, and those with consistent, structured training schedules. For the average CrossFit athlete in your gym with variable life demands, it often creates more problems than necessary.

Key Takeaways for Your Coaching: 

• Prioritize stimulus over percentages. The intended stimulus of the load matters more than the percentage. Sometimes percentages work, sometimes they don’t.
• Use percentages as guidelines, not rules. If you assign percentages, keep them flexible and be ready to adjust based on what you see in class that day.
• Implement percentages sparingly. For conditioning workouts, treat percentages as an occasional variance tool, similar to bodyweight-based prescriptions.
• Reserve strict percentage work for your competitors. Athletes dedicated to CrossFit as a sport will benefit more from percentage-based progressions than your general membership.

What’s your experience with percentage-based programming? 

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About the Author

Eric O’Connor is a Content Developer and Seminar Staff Flowmaster for CrossFit’s Education Department and the co-creator of the former CrossFit Competitor’s Course. He has led over 400 seminars and has more than a decade of experience coaching at a CrossFit affiliate. He is a Certified CrossFit Coach (CF-L4), a former Division 1 collegiate wrestler, and a former CrossFit Games athlete.