Measuring Personal Training Results – Testing the One Rep Max

The Importance of Tempo in One Rep Max Strength Testing

Tempo is the speed at which you move a weight. It is another loading parameter that is as important as sets, reps, and rest, but which is overlooked by many personal trainers. When testing, you should always standardize the tempo to provide the best results. Tempo is always given in a four-digit number, in the following order:

• The first number is the speed of the descent.
• The second number signifies the length of time spent in the bottom position, if any.
• The third number dictates the speed at which you (attempt) to lift the weight. This is the only part of the tempo that is allowed to change as the test progresses. As heavier weights are lifted, the concentric (lifting, or positive) tempo will slow down. This is acceptable, as long as you attempt to lift at the speed called for in the tempo prescription.
• Finally, the fourth number of the tempo is the length of the pause at the top position, if any.

X Tempos in the Concentric (Lifting) Phase

When you have an “X” in the concentric portion of the tempo, it means that you must attempt to accelerate the weight as much as possible. As you reach your one rep max, it may actually take a few seconds of maximal effort to lift the weight, but your intent should be to move it as fast as possible.

The last page of this article explains eccentric tempo and details useful strength training equipment for the one rep max test.

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