Using 1RM (Rep Max) for endurance athletes
Let’s start by defining 1RM. 1RM refers to 1 repetition maximum, meaning the maximum amount of weight that can be lifted for 1 repetition of a particular exercise. This 1RM number is established from completing 1RM testing for a variety of exercises. 1RM testing is considered to be the ‘gold-standard’ of measuring maximal strength in non-laboratory environments, with research showing 1RM testing to be a valid and reliable measure for many different exercises. Results from 1RM testing can be used by both the athlete and/or coach to assess strength imbalances, capacities and also the effectiveness of programs. 1RM testing also facilitates the accurate prescription of exercise loads. 1RM values can also help determine how many repetitions of a particular exercise can be completed at any given load.
Below is an example of how knowing 1RM numbers can help accurately guide strength training loads:
TESTING
There are many varying protocols that exist to test 1RM values, however all of them utilise an appropriate warm-up followed by a progressive overload in weight and a decrease in repetitions, until the athlete feels they have lifted the maximum amount of weight possible for 1 repetition. It may not always be appropriate to complete 1RM testing frequently, especially in endurance athletes who generally already have high training volumes andlevels of fatigue. Additionally, for some exercises, completing 1RM testing may not be feasible. An example of this could be a step-up, where loading the barbell up and completing a maximal single-leg movement may present too high an injury risk. Therefore, a predicted 1RM value based off submaximal values can be calculated. This is not as accurate as knowing 1RM numbers through testing, however it is still a great tool for prescribing exercise intensity.
Below is an example 1RM testing session:
TESTING CONSIDERATIONS:
- When completing an exercise such as a squat which can have varying degrees of depth, replicate the depth or movement currently completed in the strength program. If an athlete 1RM tests a 1/4 range squat and tries to apply the results to a parallel range squat, the weight will be too heavy.- It may not always be appropriate to complete 1RM testing frequently, especially in endurance athletes who generally already have high training volumes and fatigue. It is ideal to 1RM test in a fresher state and when you feel confident.
- It is generally recommended to complete 1RM testing at the same time of day of previous tests for optimal comparison of results, as each athlete responds differently to morning or evening training sessions. However, this is not essential.
IS IT SAFE? CAN I STOP DURING TESTING?
Whilst 1RM testing can be daunting initially, research shows it is safe in a variety of populations. However, if feeling uncomfortable with 1RM testing, the athlete can stop at any time and use a predicted 1RM based off the session that has been completed. Please keep in mind that this will not be as accurate compared to 1RM testing. If in doubt about the suitability of 1RM testing for you, always seek medical advice.
Supporting literature/further reading:
Seo, Dong-il., Eonho, K., Fahs, C.A., et al. (2012). Reliability of the one-repetitionmaximum test based on muscle group and gender. Journal of Sports Science and Medicine. 11, 221-225.
Kraemer, W.J., Ratamess, N.A., Fry, A.C. and French, D.N. (2006) Strength training: development and evaluation of methodology. In: Physiological assessment of human fitness. Eds: Maud P.J. and Foster, C. Champain, IL: Human Kinetics.
Dohoney, J., Chromiak, D., Lemire, B.R., Kovacs, A., & Kovacs, C. (2002). Prediction of one repetition maximum (1-rm) strength from a 4-6 rm and a 7-10 rm submaximal strength test in healthy young adult males. Journal of exercise physiology. 5(3), 54-59.
Grgic, J., Lazinica, B., Schoenfeld, B. J., & Pedisic, Z. (2020). Test-Retest Reliability of the One-Repetition Maximum (1RM) Strength Assessment: a Systematic Review. Sports medicine - open, 6(1), 31. https://doi.org/10.1186/s40798-020-00260-z
