Muscular strength and endurance testing

Why test strength

A real strength number gives you a percentage to program against. "Squat 200lb for 5" lets you prescribe accessory work at 50-70% of 1RM, plan progressions, and measure change.

True 1RM testing

Risky for most general-pop clients. Reserve for athletes or trained lifters with good technique.

Protocol: 1. Warm up: 50%, 70%, 85% × 3-5 reps 2. Single at 90% 3. Single at 95% 4. Attempt 1RM 5. If success and form holds: small jump (2-5%) and try again 6. Stop at technical failure

Never test a movement the client hasn't trained for at least 4-6 weeks. Never test a 1RM cold.

Better for general-pop: rep-max testing

A 5RM or 10RM gives you almost as much info with far less risk.

5RM test: 1. Warm-up as above 2. Build to a load you think is a 5RM 3. Attempt 5 reps 4. If completed with good form, add 5-10% and attempt 5 reps again after 3-5 min rest 5. Stop when you can't complete 5 with good form

Estimate 1RM: 1RM ≈ 5RM / 0.87

When to use which lift

Choose lifts that match your training focus. For a general-pop hypertrophy client:

Goblet or front squat 5RM
Trap bar deadlift 5RM
Bench press 5RM
Row 5RM

Not Olympic lifts or unusual variations — you want benchmarks they'll see again.

Muscular endurance tests

Push-up test — count max push-ups with good form. Compare to age/sex norms. Plank hold — max time holding a hollow-body plank with neutral spine. Bodyweight squat test — max in 2 minutes.

These are easy, free, and useful for tracking conditioning in general-pop clients without barbells.

Programming from results

Use percentage of 1RM (or estimated 1RM) for prescription:

65-75% × 8-12 reps = hypertrophy
80-90% × 3-6 reps = strength
>90% × 1-3 reps = max strength
<60% × 12+ reps = endurance/conditioning

Retest a 5RM every 6-12 weeks. Faster retesting often reflects technique improvement rather than true strength gain.

Safety rules

Spotter on bench, squat, overhead press
Build incrementally — don't jump
Stop on technique breakdown, not on willpower
No 1RM without 4+ weeks of training the movement
New clients: estimate 1RM from 5RM, don't true-test

TL;DR

5RM testing is safer and almost as informative as 1RM for general-pop. Estimate 1RM from 5RM/0.87. Use percentages of 1RM to prescribe load. Retest every 6-12 weeks. Endurance tests (push-ups, planks) are useful for unbarbeled clients.