Maximizing Strength: How to Test Your 1 Rep Max for Squat, Bench and Deadlift

Your one rep max, or 1RM, is the maximum weight you can lift for a single rep in any given exercise. For example, if the maximum weight I can lift for one rep in a squat is 200lbs, then my one rep max squat would be 200lbs.

To figure out your1RM, you'll complete a one rep max test (provided below). This is a great way to test your raw strength in common movements. It can be done for just one lift, or all lifts (squat, bench, deadlift, overhead press)

You can also test a 3RM, 5RM and so forth or use these in a training program. I don't really recommend testing anything above an 8RM because it wouldn’t have much useful application for Strength & Conditioning programming. For other types of programs such as hypertrophy or muscle building, you won't really use maxes.

You can test a 1RM for any exercise but we are just going to go over the Squat, Bench, Deadlift, and Overhead Press today because those are going to be the most common (and useful) in Strength Training. For example, you CAN test a 1RM dumbbell bicep curl however most people perform bicep curls to build the biceps, not to build strength in that movement so testing a 1RM wouldn't really make sense.

Why do I need to test my max?

The short answer is - you don't. However there are a lot of benefits to this.

Testing your one rep max can provide you with lots of useful information like:

• How strong you are

• Highlighting strength imbalances

• How effective your training program has been (or hasn't been)

The test itself also has immediate benefits for many people:

• It can be really fun and satisfying

• It boosts your confidence for lifting heavier

• It is a lot less pressure than a competition so it can help with managing nerves and anxiety.

From a coach’s standpoint, knowing my clients’ maxes allows me to write much more custom training programs that meet their needs. I'm a big data person and the data helps me ensure I’m not pushing you too much or not enough and that you're managing fatigue well.

Risk & Injury Management

When testing a 1RM, you are testing your absolute peak performance. So there is a degree of risk involved when it comes to injury and possible flareups of old injuries.

There are 3 rules I recommend using before the protocol listed below:

1. If you are not comfortable performing the back squat, bench press, deadlift, or overhead press, test your 3 or 5RM or take some time to practice these lifts.

2. If you are dealing with a nagging pain or injury, this is not for you right now. Please address this with a Physical Therapist or Doctor to ensure you are moving well without pain.

3. If you are sick, just coming off of illness, or you are completely detrained - meaning its been 2 months or more since you've lifted, please follow this 6 week program before testing your max.

Tips & Reminders:

1. Plan ahead - Choose a day & time where you are fully fueled, slept well, and feel good. You don't have to feel your absolute best but feeling tired, stressed & under-fueled you are increasing your risk for injury.

2. Warm Up & Perform any pre lift rituals as you normally do (Mobility, Walking on the Treadmill, Pre-workout drink etc.) If you need help with warm up movements, I have warm up options in my Free 6 Week Program.

3. Ask for a spotter for the bench and deadlift or use safeties. NEVER test your maxes without these.

4. Use the equipment you usually do. If you usually use the 15kg bar for squats, use that. If you don't ever use the Kilogram plates, don't start today - use your normal ones.

5. Approach every lift with intensity & confidence.

Testing Your Max - Warm Up:

Warm Up with 3-6 Warm Up Sets. Usually Bench and Overhead press will require less warm up sets than Deadlift and Squat because of how much lighter the weight is and how quickly the muscles fatigue. Your warm up sets could look something like this:

• Set 1: 8-10 Reps with just the bar

• Set 2: 6-8 Reps @50% of what you think your max might be

• Set 3 - 4-6 Reps @65% of what you think your max might be

• Set 4 - 2-4 Reps @75% of what you think your max might be

• Set 5 1-2 Reps @85% of what you think your max might be

• Set 6 1 Rep @90-95% of what you think your max might be

Feel free to adjust these accordingly. The goal is to be warm and confident with heavier loads, but not fatigued.

If you are testing your 3 or 5RM, only perform 3-4 warm up sets.

Testing Your Max - Attempts:

Start with a weight that is close to what you think your 1RM is then and add 2.5-10lbs each time you make a new attempt. Only add more than 10lbs if that weight feels really easy and moved really fast (usually for deadlifts). For Overhead Press and Bench, your increases will be much smaller. For Squat and Deadlift, they will be more in the 10lb range.

It should take you 3-7 attempts to find your max.

If you fail an attempt, don't attempt that weight more than twice. It's not worth the risk of injury. It's not your day to get that weight and that's ok. It'll come.

I recommend testing your max for each lift on separate days. Doing them on the same day takes a LOT of time and energy.

This applies to 3 or 5RM test ing as well. If you want to calculate your 1RM from your 3 or 5RM, use THIS calculator.

Testing Your Max - Rest Periods:

I recommend 1-3 minutes of rest between warm up sets and 3-5 minutes between attempts. You want to allow yourself to fully recover from the effort you just put in.

What's next?

Whether you're pleased with your results or frustrated with how you did, having a proper training program & support in place can fast-track your athletic development.

The best programs don't just have the right exercises for you and your goals, but also provide you with guidance, accountability, form adjustments and tips and mindset work.

Online Coaching is an affordable and effective way to get customized programming, advice and support to get you where you need to be.

Schedule a Call to day and we can chat about your goals and how I can help!