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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