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1RM Testing
The 1RM test is often considered as the gold standard for assessing the strength capacity of individuals in non-laboratory
environments.

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By Owen Walker
5th June 2016 | 5 min read

Table of Contents

1. Summary

2. What is 1RM testing?

3. Application

4. Procedure (How to conduct the test)

5. Scoring System

6. Considerations

7. Validity and Reliability

8. Conclusion

9. About the Author

10. References

11. Comments

Summary
Considered as the ‘gold-standard’ test for measuring maximum strength or explosive strength in non-laboratory
environments, the 1RM test can be conducted on a large variety of populations, from children aged 6+ years, to
middle-aged patients with coronary heart disease. Moreover, the 1RM test has been proven as a valid and reliable
measure of performance in all the exercises listed below:

Keywords: 1-repetition maximum, 1RM, maximal strength

What is 1RM testing?

The one-repetition maximum (1RM) test is often considered as the ‘gold standard’ for assessing the strength
capacity of individuals in non-laboratory environments (1). It is simply de ned as the maximal weight an individual
can lift for only one repetition with correct technique. The 1RM test is most commonly used by strength and
conditioning coaches to assess strength capacities, strength imbalances, and to evaluate the e ectiveness of
training programmes (2).

Despite previous concerns, various 1RM tests have been shown to be a safe and reliable measure of strength in
young children (6-12 years) (3), adolescent athletes (15-17 years) (4), healthy trained and untrained adults (18-36
years) (5, 6, 7, 8, 9), untrained middle-aged individuals (50-52 years) (1), post-menopausal women (54-60 years)
 (10), patients with cardiovascular disease (11, 12), and individuals aged 75+ (13, 14). As this test is simple, time
e ective, inexpensive, and reliable, it is a very popular testing protocol (15).

The diversity of the 1RM test means that it is not limited to only one exercise, instead it can be conducted using a
wide variety of exercises such as: back squat, leg press, leg extension, leg curl, bench press, chest press, lat pull-
down, seated low row, and the Olympic Clean – to name just a few. Though previous research has been conducted
on these exercises, it is important to ensure that the exercise you wish to use has been proven as a reliable
53 predictor of 1RM for your chosen population before conducting your test.
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For example, whilst the safety and reliability of 1RM back squat testing has been proven in healthy young adults
(7), no research to our knowledge has demonstrated that this is a safe and reliable predictor in individuals of 75
years and over. However, although the 1RM back squat has not been proven to be safe and reliable in the elderly
population, exercises such as the lat pull-down and the bench press have been (13, 14). Therefore, knowing that
your chosen exercise is both a valid and reliable measure of 1RM strength before conducting the test is vital.

IMPORTANT: It has been suggested that novice lifters should not perform a 1RM strength test, simply because
lifting maximal weight by individuals not accustomed to weight training may induce large degrees of muscle
soreness and increase the risk of a more serious injury (2, 16).

How To Test Your One-Rep Max | Ph3: Layne Norton's Power an

Credit to bodybuilding.com

Application
Though the 1RM test is primarily used to measure maximal strength capacities, it can also be used to measure
force-time, power-time, and velocity-time characteristics when performed using specialised equipment such as a
force plate. As strength is a vital ingredient in sports performance, optimising an athlete’s strength capacity is
often very bene cial (17, 18, 19). Therefore, testing your athletes 1RM before and after your prescribed training
programme can be a useful indicator for the e ectiveness of the programme.

Likewise, it can also be used consecutively throughout the programme to ensure improvements in strength are
always being made and to avoid training stagnations. As a result, 1RM testing can be administered for any athlete
or individual for whom you deem it to be an important for, and as a useful marker of physical improvement.
Furthermore, it can also be useful to calculate relative strength (kg lifted per kg of body weight) when comparing
the strength abilities between multiple athletes/individuals.

Procedure (How to conduct the test)

Equipment Requirements

Before the start of the test, it is important to ensure you have the following items:

Reliable and consistent testing facility (e.g. gym or laboratory).

Free weights or machine

Test administrator x 2 (one acts as a spotter, whilst the other assesses and records performances)

Stopwatch

Performance recording sheet

 NOTE: It is important to understand that whenever tness testing is performed, it must be done so in a consistent
environment (e.g. facility) so that it is protected from varying weather types, and with a dependable surface that is
not a ected by wet or slippery conditions. If the environment is not consistent, the reliability of repeated tests at
later dates can be substantially hindered and result in worthless data.

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Various test methods

Over the years, numerous ways to conduct the 1RM test have been used, the protocol explained in this article
corresponds to the methods used in a large majority of recent research (1, 3, 7, 8, 9, 13, 14).

Throughout the research, various rest times have been used when performing the 1RM test. Whilst some studies
have used only 1-2 minute rest periods between 1RM attempts (3, 13, 14, 1, 7), others have used 3-5 minutes (8, 9).
Though a rest period of 1-2 minutes between a maximal-e ort anaerobic exercise (i.e. a 1RM test) appears
counterproductive, the studies appear to have produced valid and reliable results.

Consequently, it is simply recommended that when conducting 1RM testing, the strength and conditioning coach
selects a preferred rest duration (between 1-5 minutes) and continuously and consistently keeps to that time until
further research clari es this issue.

Furthermore, some researchers used the CR10 Borg Scale (20) to determine the duration of the participants’ rest
period (13, 14). Participants were allowed to rest for 1-minute if they rated the e ort ≤3 on the CR10 Borg Scale. If
the e ort was rated as ≥4, then participants would be allowed a 2-minute rest period. Those these rest periods
appear short, the researchers still concluded that these tests were both valid and reliable. It is however extremely
important to note that these 1RM tests were conducted on elderly subjects (75+ years).

Test Procedure

Calculate body mass (kg)

1. Participant must be weighed in lightweight clothing with shoes and accessories removed.

Starting the test

2. The participant should perform a warm-up with a self-selected load that will allow them to complete a
minimum of 6-10 repetitions (approx. 50% predicted 1RM).
 3. 1-5 minute rest (decided by test administrator).

4. Participants then select a weight based on the previous e ort which allows them to perform 3-repeptitions
(approx. 80% of predicted 1RM).

5. 1-minute rest (decided by test administrator).

6. Participants now increase the load and begin attempting their 1RM. A series of single attempts should be
completed until a 1RM is achieved.
53 7. Rest periods should remain at 1-5 minutes between each single attempt and load increments typically range
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between 5-10% for the upper-body, and 10-20% for the lower-body exercises. 1RMs should be achieved within
3-7 attempts.

8. If multiple 1RM tests are being administered (e.g. back squat, bench press, and deadlift), then it is
recommended that all test exercises should be separated by a 3-5 minutes rest period.

NOTE: It is essential that the test administrator follows the exact same testing procedure at every successive test
throughout the training programme. This ensures that the previous testing data/information can be used and
compared against future tests.

Scoring System
This is simply done by recording the individual’s total weight lifted in kilograms or pounds. This gure will give you
their maximal strength for that particular exercise.

For example:

Maximal Strength (kg) = total weight lifted (e.g. 100kg back squat).

In the case of measuring an explosive exercise such as the power clean, this gure will display an athlete’s
maximal explosive strength.

For example:

Maximal explosive strength (kg) = total weight lifted (e.g. 100kg power clean).

Relative strength is also a useful measure as it allows you to tentatively compare the performances of multiple
athletes. This variable provides a less biased value in comparison to maximum strength – though not perfect – for
comparing scores between a group of athletes. Relative strength is how much weight an individual can lift per
kilogram of body weight (kg lifted per kg of body weight).

Relative Strength (kg · BW) = total weight lifted (kg) ÷ body mass (kg).

Considerations
When conducting the 1RM test, there are several factors that need to be taking into consideration before you
begin – some being:

Full range of movement  (exercise dependent) – It is essential that the participant achieves a full range of
movement with pro ciency for the 1RM lifted to be valid. However, you MUST note that if testing a parallel
squat then this still applies, but in this instance, it refers to only achieving a full range of movement into the
parallel squat and not above (e.g. 1/4 squat) or below (e.g. full squat). So if you are testing the parallel squat,
then you must ensure the athlete achieves a parallel squat with technical competency.

Injuries – before conducting any 1RM test,  it is vital that the athletes are deemed injury-free. When working
with individuals su ering from any medical condition, it is highly-recommended that consent is provided by a
medical professional (i.e. doctor).

Circadian rhythms – circadian rhythms can signi cantly alter power outputs during such anaerobic
performance tests (21).Current knowledge suggests that an early morning anaerobic tests will elicit signi cantly
lower peak power values than a late afternoon or evening tests.

Individual e ort – Sub-maximal e orts can result in inaccurate and meaningless scores.

Validity and Reliability

 Various 1RM tests have been shown to be a safe and reliable measure of strength in various populations:

Young children (6-12 years) (3)

Adolescent athletes (15-17 years) (4).

Healthy trained and untrained adults (18-36 years) (7, 8, 9)

Untrained middle-aged individuals (50-52 years) (1)

53 Post-menopausal women (54-60 years) (10)

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Patients with cardiovascular disease (11, 12)

Individuals aged 75+ (13, 14).

The exercises used throughout these studies and shown to be reliable are:

Conclusion
The 1RM test appears to be a valid and reliable measure of performance in a large variety of populations. What’s
more, is the test also appears to be extremely diverse and can be conducted reliably on an assortment of
exercises. It is however mandatory that these tests are only conducted by quali ed and experienced personnel.

What now?
Some coaches believe that reading one article will make them an expert on Performance Testing. Here’s why
they’re wrong…

Performance Testing entails many, many topics. By choosing to simply read up on 1RM Testing and ignore the sea
of other crucial Performance Testing topics, you run the risk of being detrimental to your athlete’s success and not
realising your full potential.

To make you an expert coach and make your life as easy as possible, we highly suggest you now check out this
article on The Squat Jump Test.
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will improve your knowledge on these topics and other closely related subjects.

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References

Reference List (click here to open)

1. Levinger, I., Goodman, C., Hare, D.L., Jerums, G., Toia, D. and Selig, S. (2009) The reliability of the 1RM
strength test for untrained middle-aged individuals. Journal of Science and Medicine in Sport 12 (3),
310-316 [PubMed]

2. Braith, R.W., Graves, J.E., Leggett, S.H. and Pollock, M.L. (1993) E ect of training on the relationship
between maximal and submaximal strength. Medicine and Science in Sports and Exercise 25, 132-
138. [PubMed]

3. Faigenbaum, A.D., Milliken, L.A., & Westcott, W.L. (2003). Maximal strength testing in healthy children.
Journal of Strength and Conditioning Research, 17(1), 162-166. [PubMed]

4. Faigenbaum, AD, McFarland, JE, Herman, RE, Naclerio, F, Ratamess, NA, Kang, J, and Myer, GD. (2012).
Reliability of the one repetition-maximum power clean test in adolescent athletes Journal of Strength
and Conditioning Research 26(2): 432–437. [PubMed]

5. English, K. L., Loehr, J. A., Laughlin, M. A., Lee, S. M., & Hagan, R. D. (2008). Reliability of strength
testing using the advanced resistive exercise device and free weights. NASA Technical Paper, 214728.
[Link]

6. Bezerra, E. S., Simão, R., Fleck, S. J., Paz, G., Maia, M., Costa, P. B., & Serrão, J. C. (2013).
Electromyographic Activity of Lower Body Muscles during the Deadlift and Still-Legged Deadlift.
Journal of Exercise Physiology Online, 16(3). [Link]

7. Seo, Dong-il., Eonho, K., Fahs, C.A., et al. (2012). Reliability of the one-repetition maximum test based
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8. Ribeiro, A.S., Nasimento, M.A., Salavador, E.P., et al. (2013). Reliability of one-repetition maximum test
in untrained young adult men and women. Isokinetics and Exercise Science, 22, 175-182. [PubMed]
 9. Urquhart, BG, Moir, GL, Graham, SM, and Connaboy, C. Reliability of 1RM split-squat performance
and the e cacy of assessing both bilateral squat and split-squat 1RM in a single session for non–
resistance-trained recreationally active men. J Strength Cond Res 29(7): 1991–1998, 2015 [Link]

10. Kemmler, W.K., D. Lauber, A. Wasserman, and J.L. Mayhew. Predicting maximal strength in trained
postmenopausal women. J. Strength Cond. Res. 20(4):838–842. 2006. [PubMed]

53 11. Ghilarducci LEC, Holly RG, Amsterdam EA. E ects of high resistance training in coronary artery
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disease. Am J Cardiol 1989;64:866—70. [PubMed]

12. Featherstone JF, Holly RG, Amsterdam EA. Physiologic responses to weight lifting in coronary artery
disease. Am J Cardiol 1993;71:287—92. [PubMed]

13. Karlsson, E.R.C., Frandin, K., & Akner, G. (2007). Muscle strength testing with one repetition maximum
in the arm/shoulder for people aged 75+ – test-retest reliability. Clinical Rehabilitation, 21, 258-265.
[PubMed]

14. Phillips WT, Batterham AM, Julie E, Valenzuela JE, Burkett LN. Reliability of maximal strength testing in
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15. Kraemer, W.J., Ratamess, N.A., Fry, A.C. and French, D.N. (2006) Strength training: development and
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16. Dohoney, J., Chromiak, D., Lemire, B.R., Kovacs, A., & Kovacs, C. (2002). Prediction of one repetition
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adult males. Journal of exercise physiology. 5(3), 54-59. [Link]

17. Wislo , U., Castagna, C., Helgerud, J., Jones, R., & Ho , J. (2004). Strong correlation of maximal squat
strength with sprint performance and vertical jump height in elite soccer players. British Journal of
Sports Medicine, 38(3), 285–288. [PubMed]

18. Comfort, P, Stewart, A, Bloom, L, and Clarkson, B. Relationships between strength, sprint, and jump
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[PubMed]

19. Sander, A., Keiner, M., Wirth, K., & Schmidtbleicher, D. (2013). In uence of a 2-year strength training
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20. Borg GA. Psychophysical bases of perceived exertion. Med Sci Sports Exerc 1982; 14: 37781.
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About the Author

 Owen Walker

Owen Walker MSc CSCS

Founder and Director of Science for Sport

Owen is the founder and director of Science for Sport. He was formerly the Head of Academy Sports Science
and Strength & Conditioning at Cardi City Football Club, and an interim Sports Scientist for the Welsh FA.
He also has a master’s degree in strength and conditioning and is a NSCA certi ed strength and conditioning
coach.
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What did you think of this article? Tell us below…

4 Comments Sort by Oldest

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Varun Aryaman Ghosh

hey when do you conduct these tests? off season or pre season? thank you.
Like · Reply · 1y

Arben Bici
My question is what is the 1 RM when we make the test of 1RM with both legs but the exercise
is conductet by sigle leg.
Like · Reply · 1y

Nikolas Petrou
Nice article! Well explained!
Like · Reply · 44w

Sam Jallow
your mum
Like · Reply · 1 · 44w

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