Strength testing: Predicting a one-rep max from reps-to-fatigue. Champaign, Ill.: Human Kinetics.īrzycki, M. Essentials of Strength Training and Conditioning (3rd ed.). Remember, 1-RM strength assessment is not appropriate for every client and it is the responsibility of the exercise and health professional to use proper judgment when selecting assessment techniques based on the client’s individual needs and goals.īaechle, T.R. In this regard, keeping records of 1-RM testing is a valuable strategy for tracking progress. Increases in 1 RM can be very motivating for clients who wish to enhance their strength. Champaign, Ill.: Human Kinetics Westcott, W.L.

Recommended Training Volumes to Achieve Specific Goalsīaechle, T.R. Therefore, after warming up, during his squat workouts, he would need to perform six or fewer repetitions at or above 85% 1 RM (i.e., 170 lb) for his working sets to train for his goal of improving strength. You’ve determined that he has a 1-RM squat of 200 lb. For example, you are working with a client whose goal is to improve strength. Table 3 lists the percentages of your client’s 1 RM and the repetition ranges associated with achieving specific training goals. Now that you have determined your client’s 1 RM or predicted 1 RM, how do you use this information? Depending on your client’s goals, you can use his or her 1-RM weight to create a program that will lead to success. Journal of Physical Education, Recreation, and Dance, 64, 1, 88–90. Strength testing: Predicting a one-rep max from reps to fatigue. Table 2 provides the coefficients to calculate a predicted 1 RM based on the repetitions completed during an exercise set.īrzycki, M. Champaign, Ill.: Human KineticsĪ predicted 1-RM test is a great way to estimate 1-RM performance in a novice exerciser who does not have adequate experience handling free weights. Percentage of 1 RM Based on Repetitions Completedīaechle, T.R. This procedure should be repeated until the client achieves his or her 1 RM, ideally in fewer than five attempts. If the repetition is unsuccessful, allow the client to rest two to four minutes before attempting the 1-RM effort with a slight decrease of roughly five to 10 pounds. If a successful repetition is performed, allow the client to rest two to four minutes before attempting the 1-RM effort with a slight increase of roughly five to 10 pounds. To calculate the 1-RM trial, take the weight of the third set (150 pounds) divided by the percentage of 1 RM as determined in Table 1 to get a 1-RM trial weight of 187 pounds (150 lb /.80 = 187 lb). Using the information in Table 1, calculate an appropriate weight for the client’s 1 RM.Īfter warming up, your client performs a set of eight squats at 150 pounds, which represents roughly 80% of his or her 1 RM.

The information gained from the third set is then used to determine the workload for the client’s 1-RM effort.The third set should be performed at 85 to 90% of the anticipated 1 RM for two to three repetitions.

For the second set, increase the amount of weight to 70-75% of the anticipated 1-RM weight and decrease the number of repetitions to three to five.Perform a warm-up and begin the first set with light resistance at 50% of anticipated 1-RM weight, staying between five to 10 repetitions.Regardless of which assessment is used, a proper warm-up is always necessary to reduce injury risk and improve performance.īelow is a step-by-step breakdown of how to perform a 1-RM assessment: Because there is no single test that evaluates total-body strength, multiple tests are often necessary (e.g., bench press, leg press, and squat). For example, submaximal-or predicted 1-RM-strength testing is a great way to estimate 1-RM performance in a novice exerciser who does not have adequate experience handling free weights, whereas actual 1-RM testing will push the client to his or her limits and, therefore, is not appropriate for beginners. A client’s goals, abilities, and current fitness level will help you determine which test to utilize. As an exercise and health professional, you may choose the one-repetition maximum (1-RM) test as a baseline measurement to help a client set a strength-based goal. Strength testing is an important tool used to determine muscular fitness, track progress, and identify muscle imbalances. The proper assessment of a client is a crucial component of personal training.

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