Test Procedure

The following represents the basic steps in 1-RM (or any multiple RM) testing following familiarization/practice sessions:

1.Subject should warm up, completing a number of submaximal repetitions.

2.Determine the 1-RM (or any multiple RM) within four trials with rest periods of 3 to 5 minutes between trials.

3.Select an initial weight that is within the subject’s perceived capacity (~50%–70% of capacity).

4.Increase resistance progressively with 2.5 kg to 20 kg until the subject cannot complete the selected repetition(s). All repetitions should be performed at the same speed of movement and range of motion to instill consistency between trials.

5.The final weight lifted successfully is recorded as the absolute 1-R or multiple RM.

ACSM’s Guidelines for Exercise Testing and Prescription 9th Ed. 2014