1. [Home](https://www.workoutsmart.com/) 2. [Ask Dan](https://www.workoutsmart.com/ask-dan) 3. [Weight Training](https://www.workoutsmart.com/ask-dan/weight-training) Weight Training # I am curious, what formula do you use to determine what weight someone should lift… The question I am curious, what formula do you use to determine what weight someone should lift after determining their 1 rep max from bench press, squats and reps of crunches? Dan's answer Dan Wirth, MA, CSCS I can't give away all my secrets\! Seriously though, I can let you know that I have developed something that I call the Leveling System that looks at each individual's strength to bodyweight ratio's as the first factor in designing an individualized program. The Leveling System encompasses many formulas like the Schwartz, Wilk's, Sinclair, and Malone which are used internationally in weight lifting contests to develop a point system which ranks weight lifters based on their bodyweight and the actual weight that the individual has lifted. There are also pages of research data that I have compiled from the American College of Sports Medicine to help me in formulating workouts for the less competitive individual. I then use various percentages of a person's one repetition max to determine the specific weights to use for the repetitions in the workouts. There is also something called a "Strength Modifier" that I've developed that enables me to calculate weights for various exercises based off the testing exercises that I ask people to perform to initially start their workout programs. Finally, because I have always been in very competitive environments where if I am not successful in getting results with the people I work with, I get fired\! So, I am constantly researching and testing what works or doesn't work when it comes to training. Ah, the life of a strength and conditioning coach\! Dan designed the periodization models the Wave Engine runs. See how the Wave Engine turns his programming rules into your workouts. [How the Wave Engine works](https://www.workoutsmart.com/wave-engine) ## More in Weight Training - [I am currently in my 10th week and having great results. I would like to continue the program I am on after the 12th week but it appears that even if I update my fitness test the intensity level for the new 12 week program starts back at the beginning. How can I continue with the program I am on after the 12th week without having to start all over with the build up of a new 12 week program?? Thanks for your help.](https://www.workoutsmart.com/ask-dan/weight-training/i-am-currently-in-my/2141) - [Should all sets end at failure. With some of the exercises listed in my program the weight is way to low for that many reps. For example, the toe press is listed at 35lbs for 12 reps, but i can do 12 reps with 140lbs. I was just curious](https://www.workoutsmart.com/ask-dan/weight-training/should-all-sets-end-at/576) - [I am presently taking the 4 day bodybuilding course. My question is should you wait 48 hrs. between workouts, or can you do them on consecutive days?](https://www.workoutsmart.com/ask-dan/weight-training/i-am-presently-taking-the/504) - [I will be starting the 4-Day Get Lean Program and had a quick question. I know the weights for the sets are calculated from our strength tests, but are we supposed to basically reach failure by the end of each set. For example, if it says 15@25lbs. should I barely be able to do 25, and if it seems easy, do I increase the weight or the number of reps?](https://www.workoutsmart.com/ask-dan/weight-training/i-will-be-starting-the/265) - [I hope you are fine. This WebSite have helped me a lot. I just have one question. If dont do my workout one day...can I do it next day combine it with the workout for that day? thanks](https://www.workoutsmart.com/ask-dan/weight-training/i-hope-you-are-fine/1753) ## Train on the programs Dan writes. [Start 14 days free](https://www.workoutsmart.com/signup)