TESTING THE 1 RM (ONE REPETITION MAXIMUM)
Absolute / Maximal Strength
The 1RM test is a very commonly used protocol for evaluating absolute, or maximal strength. Absolute (maximal) strength is defined as an individual’s voluntary capability to lift a maximal amount of weight for a single repetition.
1RM testing is most applicable when the strength coach or personal trainer needs to track their athlete’s strength in one or more major lifts. These include, but are not limited to:
- Power Snatch
- Power Clean
- Back Squat
- Front Squat
- Bench Pressing / Shoulder Pressing
- Chins / Pull-ups
- Scott Biceps Curl
Theoretically, you can test any exercise for your 1RM capacity, but these lifts are the most commonly tested.
Why Use the 1RM (1 Rep Maximum) Test
One of the most important concepts to recognize in order to achieve success in personal training or strength coaching is that results must be measurable. This fact holds true for speed, endurance, work capacity, body composition, and strength.
Athletes tend improve what you measure. The 1RM test is most applicable when you need to measure the maximal strength of your athlete for later comparisons, for the purposes of:
- Ranking or qualifying the lifter (as in Olympic Weightlifting or powerlifting)
- Using the data for relative comparison to determine structural balance
- Motivating the athlete
Frequency of Testing
When you test an athlete for 1RM strength because of the dictates of their sport, as in Olympic Weightlifting, eight weeks between tests is generally enough time to allow the CNS (central nervous system) to recuperate. When the test is given as a basis for structural balance or for motivational purposes, once, or at most, twice, per year is opitmal.
