Buzz
Last week, we conducted a quick assessment to measure how many repetitions you could complete (whether push-ups or your exercise of choice) and how long you could maintain a position like a plank. This week, let’s explore the classic strength benchmark: the one-rep max (1RM).
The goal is to find out the maximum weight you can lift. While powerlifting and weightlifting competitions allow you to showcase your peak strength, it’s perfectly acceptable to have a low-key session to test your limits. Aim for the heaviest weight you can lift with control or one that leaves you feeling like you could manage an extra rep or two.
Personally, I love testing my limits whenever possible, whether at a competition, after a multi-week training block, or almost daily on a Bulgarian-inspired regimen. I record my max lifts in my training journal whenever I achieve a new personal best, and it’s incredibly rewarding to compare this year’s progress to last year’s achievements.
However, a word of caution: for accurate comparisons, focus on lifts you’ve consistently trained. If your routine has only included push-ups, your bench press max might not be noteworthy. But dedicating a few weeks to bench press training will quickly show significant strength gains in that lift.
How to Measure Your One-Rep Max
If you’ve never attempted to test your max before or it’s been a while, here’s a step-by-step guide to get started.
Before starting, ensure you can safely fail the lift if necessary. For bench pressing, have a spotter or use a rack with safety features. When squatting, set up a squat rack with properly adjusted pins or practice safely dropping the bar if your setup permits.
Ready? Begin with a warm-up. Start with lighter weights you can easily handle for multiple reps, then gradually increase the load. Once you reach around 80% of your estimated max, switch to single reps instead of multiple repetitions.
Once you surpass 85% of your max, increase the weight in small increments of 5% or less. Gradually approaching a personal record (PR) is far better than making a huge leap, like jumping from 180 pounds to 200 pounds, only to fail. Assess how each single rep feels—was it smooth and fast, or a struggle?—before deciding how much to increase for the next attempt.
Your session ends when you either fail a lift or complete one that feels so challenging you know adding even a single pound is impossible. Record your new max in your journal—whether it’s an all-time PR or not—and take a moment to celebrate your achievement. Then, start planning how to surpass it in your next session.
