How often should I test my one rep max?

Testing your one rep max (1RM) is an important aspect of strength training, particularly for powerlifters. Deciding how often to test it depends on your goals, experience, and safety considerations. Below are some key guidelines to help you make an informed decision.

1. Testing During Powerlifting Competitions

A powerlifting competition or meet forces you out of your comfort zone and into performing a one-rep max for the squat, bench press, and deadlift. You get proper bragging rights for lifts performed under standardized conditions. Competitions offer a controlled environment with experienced judges and spotters, ensuring your lifts are safe and accurately assessed.

A major advantage of doing a powerlifting meet is the adrenalin of the environment, and the crowd can often give you a performance boost. (unless, of course, it causes you to implode like a coward).

2. Max Out More Often if You Find It Exciting

If you enjoy the thrill of maxing out, you might choose to test your 1RM more frequently. For some lifters, the excitement of pushing their limits with heavy singles adds motivation and variety to their training.

Constantly estimating your 1RM can become dull, even with the best of calculators, and going for heavy singles can keep your workouts engaging. This approach also gives you a more accurate reflection of your current strength levels.

3. Test PR Singles During Peak Performance

When hitting personal records (PRs) for multiple rep sets, it can be an ideal time to test a PR single. This allows you to capitalize on your peak performance and set a new benchmark for future training.

I recall a time when I hit a bench press triple PR but didn’t test a heavy single that month. Unfortunately, I got sick shortly after and didn’t reach that level again for two years. Don’t miss the opportunity to test your strength when you’re at your best.

4. Avoid Maxing Out If Your Technique Isn’t Well Developed

Testing your 1RM with poor technique can be risky and lead to injury. Before attempting a max lift, ensuring that your form is solid and consistent is crucial. Prioritizing proper technique over heavy lifting will pay off in the long run, as quality lifts are the foundation of long-term progress. If your technique needs improvement, focus on refining it before testing your max.

Older lifters over the age of 40 would do well to be more careful with testing one rep maxes. However, if you can build up progressively over many weeks and months, you should max out if it brings you joy - which it should!

5. Don’t Do Heavy Singles Without Proper Spotters or Safeties

Safety should always be your top priority when testing your one-rep max. Never attempt a max lift without reliable spotters or proper safety measures in place, such as using a power rack with safety arms. Lifting heavy weights can be dangerous, and the risks are not worth it if you’re unprepared. If you don’t have the right setup or support, it’s best to wait until you do to avoid unnecessary risks to your health and training progress.

Conclusion

Testing your one rep max can be an exciting and valuable part of your training. Still, it should be approached carefully considering your goals, technique, and safety. Max out when it aligns with your objectives, but always ensure that you prioritize proper form and safety. And when you do, make sure you record a video!