Podcasts Health Muscle for Life with Mike Matthews Rep-Max Testing: The Best Way to Measure Your Progress In the Gym

Rep-Max Testing: The Best Way to Measure Your Progress In the Gym

Published: March 15, 2021, 10 a.m.

Progress comes easy when you first start lifting weights. You show up and get stronger almost without even trying.

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As you get stronger, though, smooth sailing turns into choppy waters. Progress stops being linear. Some weeks you\u2019re a little weaker, other weeks you\u2019re a little stronger, and it becomes harder to tell if you\u2019re really getting stronger or not over time.

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At this point, the best way to measure your progress is to start tracking your one-rep max.

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A one-rep max is the maximum amount of weight you can lift for a single repetition of a given exercise through a full range of motion with proper technique.

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There\u2019s a problem with actually testing your one-rep max, though:

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True one-rep max tests are time-consuming, risky, and exhausting, and can significantly disrupt your normal workout routine.

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Thus, a better alternative is to estimate your one-rep max using what\u2019s known as a rep-max test.

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While not quite as precise as a real one-rep max test, rep-max testing is far less arduous and still accurate enough to track your progress over time.

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Let\u2019s get started.

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Timestamps:

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5:18 - Why should I track my one-rep max?

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13:26 - How do you do rep-max testing?

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21:16 - What are some tips for performing your best on rep-max testing?

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Mentioned on The Show:

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Books by Mike Matthews: legionathletics.com/products/books/

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Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/