Measuring Personal Training Results – Testing the One Rep Max
Absolute / Maximal Strength in Personal Training
The one rep max test is a very commonly used protocol for evaluating absolute (maximal) strength. Absolute strength is defined as an individual’s voluntary capability to lift a maximal amount of weight for a single repetition.
One rep max 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 one rep max capacity, but these lifts are the most commonly tested.
Why Use the One Rep Max 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 one rep max 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 the One Rep Max
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 optimal.
Page 2 of this article discusses guidelines for testing the 1RM.
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