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Why is it important to complete your 1RM test before a training programme

1RM testing

Before starting a fitness program, it is important to determine the baseline health of a client and that is why fitness testing plays an important role in planning effective exercise strategies for clients. Use of fitness testing as a tool to promote health promotion is well recognised as there are several health parameters for which different fitness assessment can be performed but when it comes to strength 1RM is considered to be the gold standard. It is simply defined as the maximal weight an individual can lift for only one repetition with correct technique. As strength is a vital ingredient in daily living activities as well as sports performance therefore, testing your clients 1RM before and after your prescribed training programme can be useful.  Essentially the result of one-repetition-maximum testing will give a precise indication of how much weight one is capable of lifting for one repetition across a range of exercises, the main advantage of 1RM testing is that no special equipment is needed, as the lifter will be tested with free weights

Estimation of 1RM can Establish the load settings for an exercise program and also Determine the progress associated with an exercise program, and the efficacy of that program. Likewise, it can also be used consecutively throughout the programme to ensure improvements in strength are always being made and to avoid training stagnations. As a result, 1RM testing can be administered for any athlete or individual for whom you deem it to be important for, and as a useful marker of physical improvement. Furthermore, it can also be useful to calculate the relative strength. Following points should be considered before starting 1 RM testing:

1)Full range of movement (exercise dependent)
2) Validity and Reliability
3) Injuries
4) exercise experience of a client.

The 1RM test appears to be a valid and reliable measure of performance in a large variety of populations. What’s more, is the test also appears to be extremely diverse and can be conducted reliably on an assortment of exercises. It is however mandatory that these tests are only conducted by qualified and experienced personnel.

Praveen Prasad
Tutor / Assessor – M.E.S.A

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