Directions:
• Test
Weight: Select a test weight
from the left-hand column that you can lift for approximately 6-10 repetitions.
•
Warm-ups:
Perform 15 repetitions with 50% of your selected test weight. Rest 4-5
minutes before beginning your strength test with the test weight you have
selected.
• Strength testing: Perform as many reps as you can with your selected test
weight. Maintain tempo and only count reps that are performed correctly. Always
use a spotter. If the test weight is too light and more than 15 reps
are going to be done — stop immediately and rest another 4-5 minutes. Resume
testing with the next heavier test weight.
• Refer
back to the Test Weight Table: Cross-reference the test weight used (left-hand column)
and the repetitions performed to find your "One Repetition Max Estimate"
(1-RM Est.)
Example:
A 225 lb. test weight
lifted 8 times would result in a 280 lb. 1-RM Est. (225 lb. x 1.247 = 280.575
lb.). The coefficient factors can be used to determine a 1-RM Est.
if you prefer to use a test weight that is not on the Table.
