How to Test Your 1RM

(This post is copied from the Strength Standards page of this blog, where it's published statically.)

How to test your 1RM:

• Before you start, use this 1RM calculator to get some idea what you should be able to do.
• Start with a set that easily allows you 5-10 repetitions (~70% of your estimated 1RM)
• Rest about 1 minute.
• Do 3-5 reps at about 80% of your estimated 1RM.
• Rest 1-2 minutes.
• Do 1-2 reps at about 90% of your estimated 1RM.
• Rest 1-2 minutes.
• Go for it!
• If you successfully get the estimated 1RM, keep going!  Be conservative in your increases, but not *too* conservative, since your chances of success decline with each attempt.

Of course, if this is all too math-y, you can just go by feel (which I often do myself).  Just do 2-3 ramping warm-up sets, increasing the weight and decreasing the reps with each successive set.  You should feel primed but not fatigued.  Then, go for it!