- Sports and Recreation
How To Test Your Strength - 1 Repetition Maximum (1 RPM)
Component of Fitness : Muscular Strength
Test Method: 1RPM
Location: Ideally a Gym or Home Gym
Time: 0-5 Mins
Equipment needed: Dumbbell or Barbell or Pulley assisted resistance machine
How many people are needed: Client + 1 person for support (Spotting)
How many participants: 1 per equipment
Conditions: Must be a flat surface
Notes: Your 1 Rep Maximum is the heaviest weight you can use to perform an exercise, maintaining proper technique, for a count of 1 repetition.
Conditions and guidelines should be laid in advance, for example the ROM (Range of movement) and variation of the exercise that should be executed.
Advantages & Disadvantages of the Method:
· Performance can vary based on the degree of which the working muscle has been fatigued
· Can vary based on the balance of nutrients in the body prior to executing the test.
· Participants will be tempted to sacrifice proper technique for a higher 1RPM invalidating results.