The One Rep Max Test Is A Good Way To Measure Strength Potential For Military Personnel
One Rep Max (1RM) tests are a good way to measure strength potential for military personnel. They have been used since the beginning of time. There are many reasons why they are useful for measuring muscular power and strength capacity in humans. However, there is another reason why they may be useful for determining fitness levels in humans too: it’s easy!
It takes less than five minutes to perform the one-rep max test. You don’t need any equipment or special training. All you need is your own body and a bench press bar. And you will get a pretty accurate result if you follow these simple instructions:
Take two dumbbells and place them behind your back with palms facing each other. With your arms straight, hold both dumbbells at shoulder height until the top of your chest registers as “1.” Then lower the weights back down to your starting position. Do not pause between repetitions.
Perform 10 sets of 5 reps for all three exercises.
There are no complicated steps involved in performing this test; you just go through the motions. That’s because it’s really very simple, but it does require some effort on your part. So, if you’re looking for a way to test your current physical strength, this is a good one to know about.
How It’s Done
The one-rep max procedure is very simple and there is only one set of instructions that you need to follow. First, make sure you have some weights handy, like a barbell and some weight plates. Then, just do your best in performing as many repetitions of the barbell curl, bench press and squat as you can.
If you’re a beginner, you should probably start off with something you know that you can do at least 5 times. If you’re more experienced, then choose something that will be a real challenge for you. There’s no point in doing something that you will breeze through. In either case, you should choose weight that will make the muscles work very hard, but that you still think you can accomplish.
Then just go through the motions and try your best. It doesn’t matter what order you do the exercises in because they all test different parts of your body. Just make sure that you also rest for a couple of minutes between each set and that you drink plenty of water before, during and after your testing.
When you are ready to begin, just do your best on each exercise and remember these numbers because you will be comparing them to the standard scores that we will provide to you so that you can see just how strong you really are.
How To Properly Compare Your Results
The one-rep max test is a very flexible test because you can use whatever weight you want as long as you can do at least 5 repetitions. That means that if you are a man who is interested in bodybuilding, you can make the test as hard or easy as you want. If you want, you can even do the test with just your body weight if you want to make it a real challenge.
The average person can bench press between 1.1 and 1.5 times their own body weight. The average for the general population is around 1.2 times their own body weight.
So, if you weigh 200 lbs., then you should be able to bench press between 220 and 300 lbs. and still get between 5 and 10 repetitions with it.
However, athletes and people in great shape tend to be able to bench press much more than this. There are some pro body builders who can bench press more than twice their own body weight. So if you can only bench press half of your own body weight, don’t feel too bad. It’s still more than the average person.
What’s really cool about this test is that it’s a great way to track your own personal growth over time. Just re-test yourself every couple of months and you’ll quickly be able to see how much stronger you are getting.
If you want some more detailed information on the average scores for this test and how people compare, you can read through the rest of this article. Just scroll down past the scores.
Less than 100 lbs.: You really need to do some heavy weight training if you want to be strong. Remember, you still have to carry this weight around every day! (Obviously this score would only apply to women)
101-133 lbs. : This score would be about average for a woman.
134-167 lbs. : This score would be about average for a man.
168-200 lbs. : This score would be about average for a man who works out occasionally.
200-233 lbs. : This score would be about average for a man who works out regularly.
234-266 lbs. : This score would be about average for a man who’s seriously into weight training.
267-300 lbs. : Professional weight lifters start getting into this range.
301-333 lbs. : These are the type of scores you would get from a pro-body builder or a VERY serious dude who spends a lot of time in the gym.
334-366 lbs. : There aren’t too many people who could get this score. You’d have to be either a professional weightlifter or a legendary strongman.
367-400 lbs. : This would be a world record score.
401-500 lbs. : This would be a legendary score that has not been achieved by ANYONE in recorded history. You would be able to bend iron bars, lift small cars, and be able to punch someone so hard that you could probably kill them.
501 lbs. and up : You would be able to lift a small car over your head WITH ONE HAND!
Your Bench Press Test Score:
What’s Your Best Deadlift?
Just like with the bench press, there are two types of deadlifts that you can perform. You can either do a “normal” deadlift in which you would pick up a heavy object off the ground, or you could do a ‘clean’ deadlift in which you would pick up a bar off of the floor and then lift it straight up over your head.
Less than 300 lbs : You should really try a different test.
301-400 lbs : This is an average male score.
401-500 lbs : This is an above average male score.
501-600 lbs : This is a very good male score.
601-800 lbs : You have some real strength. Only a few people in the world could beat that.
801-1,000 lbs : Only the very best professional strongmen could beat that score.
1,001-1,200 lbs : You are LEGENDARY. No one in recorded history has ever lifted as much as you just lifted.
1,201 lbs. and up : You just lifted more than most cars! No one could live someone with your strength…
Your Deadlift Score:
What’s Your Best Pull-Up?
The pull-up is a test of your muscular endurance and strength. Using only your bodyweight, you are going to do a pull-up… and then do another, and another… and another. You aren’t allowed to put your knees up to the bar or you fail.
Less than 5: You don’t have much muscular endurance or strength.
6-10 : This is about average for male adults.
11-15 : You are above average for male adults.
16 and up : You are well above average for male adults.
What’s Your Best Bench Press?
The bench press is a test of your muscular strength. Using a barbell and supporting it on your chest, you will then push the bar up until your arms are straight. It is important to keep your arms, back, and hips steady while pushing the bar up. If you fail at any time during the bench press to keep the bar steady and in position, then you have failed the test.
Less than 30 lbs. : You need to build up your strength.
31-60 lbs. : This is about average for a female adult.
61-90 lbs. : This is about average for a male adult.
91-120 lbs. : This is an above average score for a female adult.
121-150 lbs. : This is an above average score for a male adult.
151-180 lbs. : This is a superior score for a female adult.
181-210 lbs. : This is a superior score for a male adult.
211-240 lbs. : This is an outstanding score for a female adult.
241-270 lbs. : This is an outstanding score for a male adult.
271-300 lbs. : You’ve put up a legendary score. No one in recorded history has ever lifted as much as you just did.
301-330 lbs. : You have put up a record score. No one in the world has ever lifted as much as you just did, except for professional strongmen.
331-360 lbs. : You have put up a world record score. No one in the world has ever lifted as much as you just did, including professional strongmen.
More than 360 lbs. : You have put up a legendary + record score. No one in the world has ever lifted as much as you just did, including professional strongmen and people in positions of power.
Sources & references used in this article:
The Wingate anaerobic test an update on methodology, reliability and validity by WA Nugent, GJ Laabs, RC Panell – 1982 – NAVY PERSONNEL RESEARCH …
The King-Devick test as a determinant of head trauma and concussion in boxers and MMA fighters by O Bar-Or – Sports medicine, 1987 – Springer
Occupational overpressure exposure of breachers and military personnel by KM Galetta, J Barrett, M Allen, F Madda, D Delicata… – Neurology, 2011 – AAN Enterprises
Consistency of rating accuracy and rating errors in the judgment of human performance by GH Kamimori, LA Reilly, CR LaValle, UBO Da Silva – Shock Waves, 2017 – Springer
Comparison of the physical fitness of men and women entering the US Army: 1978–1998 by WC Borman – Organizational Behavior and Human Performance, 1977 – Elsevier
On the reliability and validity of manual muscle testing: a literature review by MA Sharp, JF Patton, JJ Knapik, K Hauret… – Medicine & Science in …, 2002 – academia.edu