Strength Assessments
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These assessments are the quintessential measures of strength; the bench press, the squat, and the dead lift. Use these assessments to find out where you are. Then, re-assess yourself at the end of your strength training phase and see how much improvement you've made.
Bench Press Assessment
Equipment: A sturdy bench press bench with barbell rack, a barbell, weight plates of various poundage’s, and safety locks for each side of the barbell. Most standard gyms will have an appropriate bench and enough weights for you to perform this assessment.
Procedure: What I’m providing for you is a general guideline to finding your 1 repetition maximum (1RM) for the bench press. Based on your experience with this particular lift you can either follow this procedure until you reach your true 1RM or you can do an estimated 1RM by performing “reps to fatigue”.
If you are performing a “reps to fatigue” 1RM estimate, warm-up properly then choose a weight that you will not be able to do more than 10 reps of. The fewer the reps, the more accurate your 1RM estimate will be, so you could also work your way up to a weight that you can only do 5 reps of, or 3 reps of, for example. Be sure you are comfortable with the weight you are using and always have someone to spot you during the assessment.
1. Warm up with a light weight that will allow you to easily perform 5 to 10 repetitions.
2. Rest for 1 minute
3. Next, estimate a weight that you can perform 3 to 5 repetitions. This should be a moderate to light-heavy weight, not your max or estimated max weight.
+10-20 pounds or 5% to 10%
4. Rest for 2-3 minutes
5. Next, estimate a near maximal weight that you can perform 2-3 repetitions.
+10-20 pounds or 5% to 10%
6. Rest for 3-4 minutes
7. Next, increase the weight to what you think is your 1RM
+10-20 pounds or 5% to 10%
8. If successful, rest 3-4 minutes add weight and make another attempt
9. If unsuccessful, decrease the weight by 5 to 10 pounds, rest 3-4 minutes and attempt another lift
Click here for a chart to find your 1RM
Squat Assessment
Equipment: A barbell and sturdy squat rack with adjustable bar racks, weight plates of various poundage’s, and safety locks for each side of the barbell. Most standard gyms will have this equipment available.
Procedure: What I’m providing for you is a general guideline to finding your 1 repetition maximum (1RM) for the squat. Based on your experience with this particular lift you can either follow this procedure until you reach your true 1RM or you can do an estimated 1RM by performing “reps to fatigue”.
If you are performing a “reps to fatigue” 1RM estimate, warm-up properly then choose a weight that you will not be able to do more than 10 reps of. The fewer the reps, the more accurate your 1RM estimate will be, so you could also work your way up to a weight that you can only do 5 reps of, or 3 reps of, for example. Be sure you are comfortable with the weight you are using, remember good technique is priority number one. Don’t compromise your technique to squat more weight. And lastly always have someone to spot you during the assessment.
1. Warm up with a light weight that will allow you to easily perform 5 to 10 repetitions.
2. Rest for 1 minute
3. Next, estimate a weight that you can perform 3 to 5 repetitions. This should be a moderate to light-heavy weight, not your max or estimated max weight.
+20-30 pounds or 10% to 20%
4. Rest for 2-3 minutes
5. Next, estimate a near maximal weight that you can perform 2-3 repetitions.
+20-30 pounds or 10% to 20%
6. Rest for 3-4 minutes
7. Next, increase the weight to what you think is your 1RM
+20-30 pounds or 10% to 20%
8. If successful, rest 3-4 minutes add weight and make another attempt
9. If unsuccessful, decrease the weight by 15 to 20 pounds, rest 3-4 minutes and attempt another lift
Click here for a chart to find your 1RM
Dead Lift Assessment
Equipment: A standard barbell and weight plates of various poundage’s, safety locks for each side of the barbell. Most standard gyms will have this equipment available.
Procedure: What I’m providing for you is a general guideline to finding your 1 repetition maximum (1RM) for the dead lift. Based on your experience with this particular lift you can either follow this procedure until you reach your true 1RM or you can do an estimated 1RM by performing “reps to fatigue”.
If you are performing a “reps to fatigue” 1RM estimate, warm-up properly then choose a weight that you will not be able to do more than 10 reps of. The fewer the reps, the more accurate your 1RM estimate will be, so you could also work your way up to a weight that you can only do 5 reps of, or 3 reps of, for example. Be sure you are comfortable with the weight you are using, remember good technique is priority number one. Don’t compromise your technique to pull more weight.
1. Warm up with a light weight that will allow you to easily perform 5 to 10 repetitions.
2. Rest for 1 minute
3. Next, estimate a weight that you can perform 3 to 5 repetitions. This should be a moderate to light-heavy weight, not your max or estimated max weight.
+20-30 pounds or 10% to 20%
4. Rest for 2-3 minutes
5. Next, estimate a near maximal weight that you can perform 2-3 repetitions.
+20-30 pounds or 10% to 20%
6. Rest for 3-4 minutes
7. Next, increase the weight to what you think is your 1RM
+20-30 pounds or 10% to 20%
8. If successful, rest 3-4 minutes add weight and make another attempt
9. If unsuccessful, decrease the weight by 15 to 20 pounds, rest 3-4 minutes and attempt another lift
Click here for a chart to find your 1RM