Testing Protocols

Most training programs prescribe intensity as a percentage of a reference number — either a true 1RM (one-repetition maximum) or a training max. Knowing how to establish, estimate, and re-test these numbers is a prerequisite for following any percentage-based program. This entry covers when and how to test, how to estimate without testing, and how to set a training max.

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True 1RM Testing

A true 1RM test determines the maximum weight you can lift for a single repetition with correct technique. It is the most accurate way to calibrate program intensities, but it carries trade-offs: it requires experience with heavy singles, generates significant fatigue, and carries elevated injury risk for beginners.

When to Test

• Before starting a percentage-based program that uses pct_1rm intensity (e.g., Texas Method, Catalyst 12-Week).
• At the end of a training block to measure progress — typically after a deload week, when fatigue is cleared.
• In competition (powerlifting, Olympic weightlifting, strongman).

When Not to Test

• Beginners (< 6 months training): Technique under maximal load is unreliable. Use estimated 1RM or training max instead.
• Mid-block: Testing during an accumulation phase wastes a session and produces artificially low numbers due to accumulated fatigue.
• Frequent retesting: 1RM testing more often than every 8–12 weeks is unnecessary. Strength changes slowly enough that monthly testing produces noise, not signal.

Protocol (NSCA Standard)

The NSCA protocol (Haff & Triplett, 2016) is the gold standard for 1RM testing:

1. General warm-up: 5–10 min light cardio.
2. Specific warm-up ramp:
   • 50% estimated 1RM × 8 reps
   • 70% × 5 reps
   • 80% × 3 reps
   • 90% × 1 rep
3. Testing attempts:
   • Attempt 1: 95% estimated 1RM (should feel heavy but confident)
   • Attempt 2: +2.5–5 kg if Attempt 1 succeeded; repeat previous weight if failed
   • Attempt 3: +2.5 kg if Attempt 2 succeeded; stop if failed
   • Maximum 3–5 attempts. Rest 3–5 minutes between attempts.
4. Record the highest successful single as the 1RM.

Critical rules:

• The rep must meet the movement standard: full depth on squats, pause on bench (if testing for powerlifting), full lockout on deadlifts.
• If form breaks down significantly, the attempt does not count even if completed.
• Always use a spotter for squat and bench press; use safety bars or pins if training alone.

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Estimated 1RM (Rep-Max Formulas)

When a true 1RM test is impractical, you can estimate it from a submaximal set. Several formulas exist; the two most widely used:

Epley Formula

Estimated 1RM = weight × (1 + reps / 30)

Brzycki Formula

Estimated 1RM = weight × (36 / (37 − reps))

Both formulas are most accurate in the 3–10 rep range (LeSuer et al. 1997). Above 10 reps, they increasingly overestimate; below 3, they approach the true 1RM anyway.

Example

You bench press 80 kg for 6 reps:

• Epley: 80 × (1 + 6/30) = 80 × 1.2 = 96 kg
• Brzycki: 80 × (36 / 31) = 80 × 1.161 = 93 kg

The true value is likely between the two estimates. For programming purposes, use the lower estimate — an underestimated 1RM produces slightly lighter working weights, which is safer than the reverse.

When to Use Estimates

• Beginners: Always. Run a "top set" at RPE 8–9 for 3–5 reps and plug into the formula.
• Program start: Many programs don't require a true 1RM — an estimate from a 3–5RM test is sufficient.
• Progress tracking: Re-estimate every 4–6 weeks using a heavy set within normal training. No separate test session needed.

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Training Max (TM)

The training max is a deliberately conservative number used to calculate working weights. It ensures that prescribed percentages remain submaximal even on bad days, preserving technique quality and sustainable progression.

What It Is

A training max is typically set at 85–90% of the true or estimated 1RM. Wendler (2011) popularized this concept in the 5/3/1 program, recommending 90% for experienced lifters and 85% for beginners or when starting a new cycle.

Training Max = Estimated 1RM × 0.85 (conservative) or × 0.90 (standard)

Why It Exists

• Accounts for daily variation: Strength fluctuates ±5% based on sleep, stress, nutrition, and accumulated fatigue. A TM at 90% ensures that even a "bad day" 1RM is above the TM.
• Preserves rep quality: Working sets calculated from a TM are executable with good form for the prescribed reps. Sets calculated from a true 1RM often require grinding reps that degrade technique.
• Enables long-term progression: Programs like 5/3/1 add 2.5–5 kg to the TM per cycle. Starting at 90% gives 6–12 months of progression before the TM approaches the true 1RM.

Example

True 1RM	TM (90%)	Week 1 working weight (5/3/1: 65% TM)	Effective % of true 1RM
140 kg	126 kg	82 kg	59%
140 kg	119 kg (85%)	77 kg	55%

The gap between TM-based percentages and true 1RM percentages is the built-in safety margin.

Programs That Use TM

Intensity notation	Meaning	Example programs
pct_tm	Percentage of training max	5/3/1, 5/3/1 BBB
pct_1rm	Percentage of true 1RM	Texas Method, most Olympic programs
rpe	Autoregulated, no fixed %	RP Hypertrophy, GZCLP (tier system)

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Re-Testing and TM Updates

When to Re-Test

Scenario	Action
End of a 4-week 5/3/1 cycle	Add 2.5 kg (upper) or 5 kg (lower) to TM. No re-test needed.
End of a 12-week block	Optional 1RM test after deload week
Program switch	Estimate from a recent heavy set; start the new program conservatively
Return from injury or layoff	Re-test from scratch; do not use old numbers
Stall (2+ cycles without AMRAP improvement)	Reset TM to 85–90% of current estimated 1RM

How to Re-Test Without a Max-Out Session

Many programs build testing into normal training:

• AMRAP sets (5/3/1, GZCLP): The rep count on the AMRAP set provides an ongoing estimated 1RM. If your AMRAP consistently exceeds the prescribed minimum, your estimated 1RM has increased. No separate test needed.
• RPE-based top sets: If you hit a prescribed RPE 8 single, that single is approximately your 92% 1RM (see rpe_rir). Multiply by 1.08 to estimate current 1RM.
• Rep PR tracking: If you beat a previous rep record at the same weight, your 1RM has increased even without testing it directly.

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Testing for Non-Barbell Systems

Calisthenics

There is no "1RM" for bodyweight exercises. Instead, test:

• Max reps: Unbroken set to failure (pull-ups, push-ups, dips)
• Max hold time: Handstand, L-sit, planche (seconds)
• Progression level: Which variation can be performed for the target rep range (e.g., tuck front lever for 10s but not advanced tuck)

Re-test every 4–6 weeks. Progress is expressed as either more reps, longer holds, or advancing to a harder variation.

CrossFit

CrossFit uses benchmark WODs (Fran, Grace, Murph) as testing proxies. Barbell lifts are tested as true 1RMs in strength cycles. Gymnastic movements use max reps or max unbroken sets.

Strongman

Event-specific testing: max deadlift, max log press, max distance carry at fixed weight, fastest time for a medley. These are tested in mock competitions or at the end of training blocks.

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Common Mistakes

1. Testing too often: Monthly 1RM tests are unnecessary fatigue generators. Every 8–12 weeks is sufficient.
2. Testing when fatigued: Always test after a deload or light week. A 1RM test during Week 4 of a volume block will underestimate your true max.
3. Using true 1RM for programming: Unless a program explicitly calls for pct_1rm, use a training max. Programming off a true 1RM produces overly heavy working sets that degrade form and limit volume.
4. Skipping warm-up sets: The ramp protocol is not optional. Cold muscles produce lower maxes and higher injury risk.
5. Ego-driven attempts: Stop at 3 attempts if progress has stalled. A 4th or 5th grinding attempt produces excessive fatigue and injury risk for diminishing information.

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How Systems Differ

• Powerlifting: The most formalized testing culture. Competition is itself a 1RM test. Training cycles peak toward a test day with planned deloads. Most programs use either pct_1rm or pct_tm.
• Bodybuilding: 1RM testing is uncommon. Progress is tracked through rep PRs, visual progress, and estimated 1RM from working sets. Programs use rpe or rep-range targets rather than percentages.
• Olympic Weightlifting: Regular 1RM testing on snatch and clean & jerk is standard because competition is at 1RM. Daily training often includes heavy singles as autoregulation. Training percentages are based on recent best, updated frequently.
• Calisthenics: No barbell 1RM. Progress is tracked through rep maxes and progression advancement. See the calisthenics section above.
• CrossFit: Periodic 1RM testing for benchmark lifts (back squat, deadlift, clean, snatch). WOD benchmarks serve as fitness tests.
• Strongman: Event-specific testing in mock competitions. Barbell lifts are tested similarly to powerlifting.