How to perform a maximum test.
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- Arrange to have a trainer help you with the test or find a competent spotter.
- Follow your regular routine for a workout. (Eat, drink, warm-up as you normally would)
- If you are new to training, let a trainer choose a test weight for you. If not, use the weight you have been using for the first set.
- Next, choose a higher weight that you think you could do at least twice.
- Do as many repetitions as you can while maintaining proper form.
- If you did more than 10 repetitions, repeat steps 4 and 5 after at least 3 minutes rest.
- Record your results.
- Repeat for each exercise you need to test.
- Finally, go to the Maximum Calculator page and follow the instructions.
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Maximum Calculator
What is a one rep maximum?
Why calculate my maximum?
How to perform a maximum test.
When should I test my one repetition maximum? |
