If you’re serious about weightlifting, you’ve probably heard of the one-rep max (1RM)—the maximum amount of weight you can lift for a single repetition with proper form. But what is 1RM testing and how often do you test it? Many lifters overlook this critical assessment, yet understanding your 1RM is key to optimizing your training and making real progress.
What is a One-Rep Max (1RM)?
Your 1RM is the heaviest weight you can lift for one complete repetition of a given exercise, such as a squat, deadlift, or bench press. So this number acts as a benchmark for your strength levels and is used to structure effective training programs.
Why Should You Test Your 1RM?
1. Accurate Training Intensity
Most strength training programs are based on percentages of your 1RM (e.g., lifting 75-85% for hypertrophy or 90%+ for strength gains). Without knowing your true max, you’re guessing, which could lead to undertraining or overtraining.
2. Tracking Progress
Testing your 1RM periodically gives you a clear indicator of strength gains. If your max improves, you know your training is working. If it stagnates, it’s time to adjust your program.
3. Program Customization
Different training goals require different intensity levels. Whether you’re training for strength, hypertrophy, or endurance, knowing your 1RM allows you to tailor your workouts effectively.
4. Mental Toughness & Confidence
Lifting near your max weight requires mental focus and resilience. Therefore testing your 1RM challenges you to push past limits and develop confidence under heavy loads.
5. Identifying Weaknesses
A 1RM test can reveal sticking points in your lifts. If your deadlift stalls at the knees or your bench press fails at lockout, you’ll know which areas to strengthen.
How We do 1RM testing at Summit Strength and Fitness
At Summit Strength and Fitness, we use a specialized method to test one-rep max deadlift strength: the Isometric Dead Pull Protocol. This approach allows us to measure max strength output without requiring lifters to pull their 1RM off the floor, reducing fatigue and injury risk.
In this protocol, lifters perform maximal effort pulls against an immovable bar at specific joint angles (for us, we focus on three joint angles and 2-3 reps per angle). This helps identify weak points in the lift while still providing an accurate estimate of maximal strength (Plus, isometric dead pulls have been shown to enhance force production, making them a valuable training tool beyond just testing). After each rep, we take at least 2 minutes of rest before the next rep. Each rep will be roughly 5-10 seconds of full effort. At the end, we average the peak number on each rep to get us a rough 1RM. We then use this number when programing clients’ training plans.
This is not the only way to go about 1RM testing, but we have found it to be a much safer option.
How Often Should You Test Your 1RM?
Testing too frequently can lead to fatigue and injury, while testing too rarely can leave you training with outdated numbers. A good rule of thumb:
- Beginner lifters: Every 3-4 months
- Intermediate lifters: Every 8-12 weeks
- Advanced lifters: Every 6-8 weeks, depending on recovery
How to Safely Test Your 1RM
- Warm Up Properly – Start with dynamic stretches and progressively heavier warm-up sets.
- Use Proper Spotters & Equipment – Have a spotter for lifts like the bench press and use safety bars in a squat rack.
- Follow a Strategic Load Progression – Increase weight gradually (5-10% per attempt) to avoid premature fatigue.
- Listen to Your Body – If form breaks down or you feel pain, stop and reassess.
Final Thought
1RM testing is more than just lifting as much as possible—it’s about tracking progress, optimizing your program, and ensuring you’re training at the right intensity. At Summit Strength and Fitness, our Isometric Dead Pull Protocol ensures lifters can safely and effectively measure their deadlift strength while minimizing risk.
So, when was the last time you tested your 1RM? If it’s been a while, come try our method and see how strong you really are!