Physical Requirements for Accurate One Rep Max Testing
The 1 RM, or 1-repetition maximum test, is administered when you have enough lifting experience to make the test worthwhile – typically at least two years. Additionally, you must have performed relative strength training within the last four weeks in order to be able to properly express a true one-repetition, maximal effort.
Relative strength training in this case is defined as strength training of major muscular chains – the pressing and pulling chains of the upper body, as well as the extensor chain of the lower body. Appropriate exercises for these chains include:
- Bench pressing
- DB (dumbbell) pressing
- Chins or pull-ups
- Barbell, DB, or Seated Rows
- Step Ups
- Split Squats
- Olympic lifts – the snatch, and clean & jerk, as well as any of their derivatives.
Additionally, you must be able to display technical competency in the lift or lifts that we choose for 1RM resting. A 1RM testing day is not the proper time to learn a new lift, or to try to perfect technique on a lift that you perform with marginal technique.
If you are new to training, a 1RM test is an inappropriate way to begin. In that case, we will ask you to perform several exercises at a lower intensity level so that we may see you move, and get a basic understanding of your flexibility and strength.