Personal Trainer London - A Guide to Maximum Strength Testing

Jan. 31, 2015 - PRLog -- In this weeks article Marc Dressen Personal Trainer in London provides you with the knowledge to make an informed decision in your exercise journey.

In the last week, I had the chance to revise my ‘one-repetition maximum’ (1-RM) procedure as I had not practiced this particular method for a while. The 1-RM test is considered the ‘gold standard’ for assessing and testing muscular strength within a field environment as it is considered inexpensive and easily conducted by a trained exercise professional.

Athletic trainers, health and fitness professionals and rehabilitation specialists use 1-RM as an important tool to measure the level of strength, in addition to evaluating the intensity of a resistance training program and assessing clients to identify muscular strength imbalances on a variety of muscle groups. Also it is vital to identify whether 1-RM testing is suitable for specific populations and if not, how the initial RM method can be modified to ensure safety, while achieving an accurate result.

Potential problems that can arise from 1 RM testing include, excessive warm-up and testing sets prior to 1 RM testing is likely to cause fatigue in the participant, therefore compromising the accuracy of the test. In addition, power exercises do not suit well to multiple-RM testing due to rapid technique deterioration, especially seen in participants with inadequate training and technique experience.

It is suggested to conduct a 1-RM test using machine pin-loaded equipment for novice and beginner clients. The values obtained in the initial testing will allow for an accurate representation of percentage of maximal load in the current training phase and allow for optimal increases in muscle strength and endurance. As the client improves with hand-eye coordination and motor skills using free-weights, only then would it be acceptable to conduct 1-RM testing with free-weights.

To conduct a 1-RM test, each participant is allowed only one failed attempt at a particular load and the test must be completed within 5 attempts at a maximal lift. To warm-up, the client must familiarize themselves with the equipment and practice their technique under supervision. The load or intensity is determined by the ‘rate of perceived exertion’ (RPE) by the individual on a scale from 0 (at rest) to 10 (maximal lift). The client is instructed perform 8-10 repetitions at a relatively light load (RPE of 4 out of 10) followed by a minute rest. The structure of this set is repeated for 5-6 repetitions, 2-3 repetitions and concluding with 1 maximal repetition.

The method of 1-RM testing is often reserved for resistance trained athletes or those who are classified as intermediate or advanced with knowledge in particular exercise techniques. In contrast, individuals who are medically supervised or classified as untrained, inexperienced or who are suffering musculoskeletal injuries are deemed as inappropriate to be conducted in 1 RM testing. It is suggested that a modified RM test, such as an 8-RM, or maximum weight lifted in 8 repetitions can be conducted as an alternative to 1 RM to overcome potential risk factors.

The findings of previous studies testing 1-RM procedures indicated that it can be performed safely under professional supervision in numerous populations, with only rare occurrences of injuries being reported. It is suggested that testing for populations in a non-athletic cohort should perform testing below the 1-RM standard.

If a 1-RM test is unable to be completed, an 8-repetition maximum (8-RM) test can be used to calculate the load at which a person can only perform 8 technically acceptable repetitions, without having to lift a maximal load. Resting time between each effort is 2-3 minutes;unfortunately, muscular fatigue can influence the reliability of the 8-RM test due to the increase in muscle work, requiring greater energy expenditure compared to the 1-RM test.

I believe that under strict supervision, 1-RM testing can be safely undertaken on any type or group of muscle of an individual, regardless of if they are untrained or inexperienced. Although, I would conduct 1-RM testing on machine based equipment initially to decrease the chance of injury from occurring. In addition, 8-RM testing could be considered as a substitute for 1-RM testing, although I believe that muscular fatigue will decrease the accuracy of discovering an accurate maximal load.

Marc Dressen, MSc
Personal Trainer London
http://www.marcdressen.com

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References:

American College of Sports Medicine. (2006). Impact of physical activity during pregnancy and postpartum on chronic disease risk. Med Sci Sports Exerc, 38(5), 989-1006.

Artal, R., & O'Toole, M. (2003). Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. Br J Sports Med, 37(1), 6-12.

Zavorsky, G. S., & Longo, L. D. (2011). Exercise guidelines in pregnancy: new perspectives. Sports Med, 41(5), 345-360.