230 Appendix F: 1 Repetition Max (RM) Testing Protocol 1RM Testing Protocol 1. Warm-up with a light resistance that easily allows 5 - 10 repetitions 2. Afford a 1-minute rest period 3. Estimate warm-up load that can be completed for 3 - 5 repetitions 4. Afford a 2-minute rest period 5. Estimate a conservative, near-maximal load that can be completed for 2 - 3 repetitions 6. Afford a 2 - 4-minute rest period 7. Make a load increase and attempt 1RM 8. If successful, afford a 2 - 4-minute rest period, make a load increase, and attempt a new (higher) 1RM 9. If unsuccessful, afford a 2 - 4-minute rest period, make a load decrease, and attempt a new lighter) 1RM 10. Continue increasing or decreasing the load until a 1RM is determined. Ideally, the 1RM will be determined within 3 - 5 testing sets. ****************************************************************************** 1RM Prediction Equation If an individual is uncomfortable performing 1RM testing and/or does not have access to a spotter, 1RM can be estimated by using submaximal weight for reps to failure and a prediction equation. For example, the Epley (1985) equation calculates 1RM as follows: • 1RM = (0.033 × number of reps × weight) + weight Let’s perform a sample equation; say an individual was able to perform 10 reps at 225 lbs. Their estimated 1RM would be ~ 300 lbs. • 1RM = (0.033 x 10 x 225) + 225 • 1RM = (74.25) + 225 • 1RM = 299.25
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