How to Test Your Maxes
In weight training, a great way to get a sense of your strength levels is to test your maxes. A max is the maximum amount of weight that you can lift in a set of between 1 and 5 repetitions of a single exercise.
The most common way of testing maxes is to find a 1 rep max (1RM). This is the maximum amount of weight you can lift in a specific exercise 1 time.
This number can be helpful for determining what weight you should train within your normal training sessions. Depending on the goal of your program, experts recommend training with different percentages of your 1RM with various rep ranges:
For optimizing strength, train with 80% to 100% 1RM with between 1 and 5 repetitions per set.
For hypertrophy gains, train with between 60% to 80% 1RM with between 8 and 12 repetitions per set.
To improve muscular endurance, train with loads below 60% of 1RM with 15+ repetitions per set.[1]
Maxes are usually tested on the squat, bench press, and deadlift. These compound movements engage multiple muscle groups, making them excellent indicators of overall strength.
Many strength training and powerlifting programs give specific recommendations for what percentage of your 1RM you should train with during each week of your program on different lifts.
For people who have never tested their maxes before, I usually recommend testing a 3RM or 5RM (the maximum amount of weight you can lift for 3 or 5 repetitions). Higher-rep maxes generally come with a lower risk of injury and are overall less intimidating. Some programs actually base training recommendations on higher-rep maxes too. For example the GZCLP method base training weight on a 5 rep max (5RM). You can even use a 1RM predictor calculator to estimate what your 1RM would be based on a higher-rep max.
Testing your maxes every 6-12 months is a great way to track your progress as you get stronger over time. It can also help you set goals and inform what you should work on in your programming to address weaknesses and technique issues.
How to Test Your Maxes
Testing your max lifts requires careful planning and execution to minimize the risk of injury. Here's a step-by-step guide to safely test your maxes:
Warm-Up
Begin with a thorough warm-up that includes dynamic stretches and lighter sets of the exercise you plan to test. Warming up increases blood flow to your muscles, making them more pliable and less prone to injury.
Also, set the safeties to the right height on the rack or bench in case of failure, or have someone ready to spot the lift.
Warming Up on the Bar:
Do a warm-up set of the lift for 3-6 reps with just the bar.
Put 50% of the weight that you estimate you'll be testing today on the bar and do a set of 3-5 reps.
Add 20% of the weight onto the bar and do another warm-up set of 1-5 reps. Repeat if you feel you need another set at this weight to warm up.
Add another 20-30% of the weight to the bar and do another warm-up set of 1-5 reps. Repeat if you feel you need another set at this weight to warm up.
Max Attempts
Once you finish your warm-up, get ready for your first attempt by putting the weight you’d like to test on the bar.
I suggest taking video of your max attempts so that you can analyze your form and identify any weaknesses that you will want to work on in your regular training sessions in the coming months. You can also post these attempts to my Coaching Corner Discord server to share your gains and get some technique feedback.
First Attempt
Perform the lift for 1-5 repetitions before re-racking the bar. The goal in your max attempts is to lift at an RPE 10, where you leave no reps in reserve.
After your first attempt, rest for 3-5 minutes. During that time, reflect on how your first attempt felt, watch the video back, and write the results in your workout journal or tracker. Then ask yourself whether or not you think you could add more weight to the bar or if you could have done more repetitions.
If the answer is yes, add slightly more weight to the bar before completing your rest period and making another attempt.
If the answer is no, continue to rest before trying an optional second attempt at the same weight to see if the weight moves differently.
Second & Third Attempts
Perform your second attempt of between 1-5 repetitions before resting again for another 3-5 minutes and recording your results.
If you feel you can add more weight, go ahead and add to the bar and complete your rest period before making your last optional attempt.
Using Your Max Lift Data
If you have tested your max with multiple repetitions (2-5 RM), you can get an estimation of your 1RM by using an online calculator.
When you review the video(s) of your max attempt(s), try to identify sticking points and weaknesses that may be holding you back from lifting more weight. Use this information and the results of your max test(s) to select exercises for your next block(s) of training.
ABOUT JAYD HARRISON
Jayd Harrison is a personal trainer and content creator. She helps people to build muscle, burn fat, and clean up their diets with her online coaching programs and social media content. Check out some of Jayd’s coaching videos on Youtube, or join Jayd live on Twitch and follow on social media:
