How to Determine Your Maximum Strength: Strategies for Efficient Training

Maximal strength is a key indicator of our neuromuscular system's ability to generate tension in a contraction. Understanding and measuring this strength is essential to designing effective and personalized workouts.

The term 1RM, or one repetition maximum, refers to the maximum weight a person can lift in a single effort. This value is crucial for those looking to fine-tune their strength training, especially in multi-joint exercises such as the bench press, squats, military press, deadlifts, and pull-ups. These exercises, which involve large muscle groups, benefit greatly from knowing the 1RM in order to properly plan loads and progressions.

Knowing your 1RM gives you an accurate reference to structure your training. It allows you to adjust intensities so that you can work in different rep ranges and percentages of your maximum strength, which is essential to avoid plateaus and reduce the risk of injury. The 1RM can be determined by two main methods: direct and indirect.

The direct method is the most accurate and consists of lifting progressive loads until reaching the maximum that you can move in one go. Here are the steps to perform this test:

• Proper Warm-Up: Start with a warm-up that includes light sets and dynamic stretches.
• Approach Sets: Perform several sets with progressive weight increases. Each set should consist of a single repetition.
• Determining 1RM: If you can lift the weight once but not twice, you've found your 1RM. If you can't lift it, reduce the weight and try again.

It is recommended that this test be done under the supervision of a professional to ensure proper technique and minimize the risk of injury. Do not perform more than three maximum attempts in a single session and be sure to rest 5 to 8 minutes between each attempt.

On the other hand, the indirect method is also a useful alternative, especially for beginners or people with physical restrictions. It consists of lifting a submaximal weight as many times as possible and using formulas to estimate the 1RM. Here are some popular equations:

• Brzycki equation: 1RM = Weight lifted / (1.0278 - 0.0278 × No. of repetitions)
• Epley Equation: 1RM = (Weight Lifted × 0.0333 × No. of Reps) + Weight Lifted
• Gorostiaga formula: 1RM = Weight lifted / (1.0278 - 0.0278 × No. of repetitions)

Once you’ve determined your 1RM, it’s time to apply this knowledge to your training. Adjust your sessions using percentages of the 1RM to work on different goals: maximum strength (85-100% of the 1RM), hypertrophy (70-85% of the 1RM), and muscular endurance (less than 70% of the 1RM).

Your training programming should take into account several factors, such as your level of experience, your specific goals, and the phase of the season you are in. Constantly evaluating and adjusting your loads is essential to progress safely and effectively.