Directions:

• Test Weight: Select a test weight from the left-hand column that you can lift for approximately 6-10 repetitions.
• Warm-ups: Perform 15 repetitions with 50% of your selected test weight. Rest 4-5 minutes before beginning your strength test with the test weight you have selected.
• Strength testing: Perform as many reps as you can with your selected test weight. Maintain tempo and only count reps that are performed correctly. Always use a spotter. If the test weight is too light and more than 15 reps are going to be done — stop immediately and rest another 4-5 minutes. Resume testing with the next heavier test weight.
• Refer back to the Test Weight Table: Cross-reference the test weight used (left-hand column) and the repetitions performed to find your “One Repetition Max Estimate” (1-RM Est.)

Example: a 255 lb. test weight lifted 5 times would result in a 293 lb. 1-RM Est.