One Rep Max Test

• What does this test measure?

  Maximal Strength
• Set up and Equipment

  • Select a specific exercise for testing e.g —> bench press, leg press, deadlift
  • equipment will depend on the exercise chosen
  • The exercise should target major muscle groups and be familiar to the individual being tested
• Procedure

  1. Load the barbell or weight machine with an initial weight that the participant believes they can lift for one repetition with proper form
  2. Ensure proper technique and body positioning before attempting the lift
  3. Lift the weight for one repetition with maximum effort, maintaining proper form throughout the movement
  4. If successful, rest for 2-3 minutes and then increase the weight for the next attempt
  5. Continue increasing the weight gradually with each attempt until the participant can no longer lift one rep
• Measurements and Scoring

  • The maximum weight lifted successfully for one repetition is considered your one rep max for that specific exercise
  • Record the weight lifted and the exercise performed
• Drawing Conclusions

  • The ability to lift a heavier weight in a specific lift indicates greater strength of the muscle groups involved
  • Participants can increase their one rep max through resistance training designed specifically to support the target muscle groups
• What sports is it suited for ?

  1. Weightlifting
  2. Powerlifting