1-RM Tests (Repetition maximum tests)
- purpose: to measure maximum strength of various muscle and muscle groups.
- procedure: One repetition maximum tests (1-RM) is a popular method of measuring isotonic muscle strength. It is a measure of the maximal weight a subject can lift with one repetition. It is important to reach the maximum weight without prior fatiguing the muscles. After a warm up, choose a weight that is achievable. Then after a rest of at least several minutes, increase the weight and try again. The athletes chooses subsequent weights until they can only repeat one full and correct lift of that weight.
- scoring: the maximum weight lifted is recorded. The sequence of lifts should also be recorded as these can be used in subsequent tests to help in determining the lifts to attempt. To standardize the score it may be useful to calculate a score proportional to the person's bodyweight. You can also use a calculator to estimate 1RM.
- equipment required: Free weights (barbells, dumbbells) or other gym equipment.
- advantages: the required equipment is readily available in most gymnasiums.
- disadvantages: performing a maximum weight lift is only for advanced weight trainers. It is important to have good technique before attempting this test.
- comments: The test results will be specific to the equipment used and the technique allowed, so is best used for test-retest measures. The test is also called one rep max, 1-RM, one repetition maximum
- variations / modifications: Sometimes a three or five repetition maximum is used, particularly for less experienced lifters. These greater reps would require less weight and may be considered less dangerous. Changing the number of repetition also changes the muscle energy systems and validity of this test.
- a calculator to estimate 1RM.
- detailed description of the 1RM beach press test
- using 80% of 1RM to estimate muscle fiber composition
- measuring body mass
- see also weightlifting techniques