1 Rep Maximium Tests - 1 RM

Strength is a vital component for athletes. And 1 RM tests are the easiest way to get an absolute measure of strength. 1 RM stands for one rep maximum, and is thus the heaviest weight you can lift one time at a particular exercise.

While other measures are often useful (endurance strength etc) the 1 RM test is popular with athletes as a way of assessing the effectiveness of their strength training. For those who compete in sports such as rugby, American Football or some field events, this is crucial.

What's The Point?

1 RM tests are the easiest way to measure an athletes strength.

What Do You Need?

  • Bench
  • Variety of Olympic weights
  • Spotter

How Do You Perform The Test?

While the exact details will depend upon the exercise you choose to assess (e.g. bench press) the basic procedure remains the same:

  • Warm up thoroughly
  • Start with a weight that you believe is close to your maximum
  • If your lift is successful, rest for 3-5 minutes, then increase the weight by 2 to 5 kg
  • Repeat the lift with the heavier weight
  • Continue until your maximum lift is achieved.

What Results You'll See

Results are meaningful when compared over time this will allow you to assess if your training is increasing your strength.

What's Being Measured Again?

This is a way to measure the maximum strength of an athlete in a range of areas.


PT Courses