Bellingham
High
Strength & Conditioning
“How to Test One Repetition Maximum (1RM)”
1. Warm up with a light resistance that allows 5-10 repetitions easily.
2. Rest for 1 minute.
3. Estimate a warm up load that will allow 3-5 repetitions:
a. 10-20 lbs (5-10%) for upper body
b. 30-40 lbs (10-20%) for lower body
4. Rest for 2 minutes.
5. Estimate a conservative near maximum load that will allow 2-3 repetitions:
a. 10-20 lbs (5-10%) for upper body
b. 30-40 lbs (10-20%) for lower body
6. Rest 2-4 minutes
7. Add load:
a. 10-20 lbs (5-10%) for upper body
b. 30-40 lbs (10-20%) for lower body
8. Attempt 1RM
9. If successful, rest 2-4 minutes then repeat step 7 and 8. If unsuccessful, rest 2-4 minutes then subtract:
a. 5-10 lbs (2.5-5%) for upper body
b. 15-20 lbs (5-10%) for lower body
c. And then go back to step 8
10. Continue increasing or decreasing the load until 1RM can be completed with proper exercise technique. Typically this should be accompanied in 5 testing sets.