When testing strength levels, you can use either an actual 1-rep max (1RM) test or a submaximal 1RM test. Regardless of age or experience level, knowing your current strength range is beneficial for effective training. A submaximal test is a safer alternative that provides a reliable estimate of your 1RM without the risks of lifting maximal loads.
What Is a Submaximal 1RM Test?
A submaximal 1RM test estimates your maximum strength by using a lower weight and multiple repetitions. This method reduces the risk of injury while still providing useful data for programming training intensity.
Breakdown of Submaximal Testing
Below is a general guide to estimating 1RM based on repetitions performed:
| Reps | % of 1RM |
|---|---|
| 1 | 100% |
| 2 | 95% |
| 3 | 92% |
| 4 | 90% |
| 5 | 87% |
| 6 | 85% |
| 7 | 82% |
| 8 | 80% |
| 9 | 77% |
| 10 | 75% |
| 11 | 72% |
| 12 | 70% |
| 13 | 68% |
| 14 | 65% |
| 15 | 63% |
Real-World Example
One of my clients can bench press 115 lbs for 10 reps across 4 sets. Using a 1RM calculator, his estimated 1-rep max is approximately 153 lbs. However, since we train in the 3–6 rep range, he currently lifts 125 lbs for 5 reps across 4 sets. When recalculating his 1RM based on this weight, his estimated max comes out to 146 lbs.
Accuracy of Submaximal Testing
The data suggests that estimating 1RM is more accurate when lifting heavier weights within lower rep ranges. A 10-rep max may provide a rough estimate, but testing closer to the 3–6 rep range offers better precision.
Conclusion
Understanding your estimated 1RM is valuable for tracking progress and optimizing strength training programs. While an actual 1RM test is useful for experienced lifters, a submaximal test is a safer and effective method for most individuals. If you’re looking to refine your training plan, incorporating submaximal testing can help determine the right intensity for your workouts.
Contact us for our Personal Training Services