Professional Documents
Culture Documents
From: Brzycki, M. (1993). Strength testing - Predicting a one-rep max from a reps-tofatigue. Journal of Physical Education, Recreation and Dance 64 (1), 88-90. This relationship is based on the relatively linear relationship between repetition maximal scores and the percentage of the 1-RM. In general, the predicted force of 1-RM is based on a decrease of around 2.5 per cent of the 1-RM for each increase in the number of maximal repetitions. The equation above has a sliding scale with a 2.78% reduction for the first increase to 2-RM and averages out to a 2.5% reduction at 10-RM. The table below gives you an idea of how this function works.
10 RM 75%
8 RM 80.5%
6 RM 86%
5 RM 89%
4 RM 91.7%
3 RM 94.4%
2 RM 97.2%
In case you are confused, lets look at an example. If a 75 kg, 25-year-old male can bench-press 70 kg 6 times, the estimate of his 1-RM using the equation above is: 1-RM = 70 / [1.0278 - (6 x 0.0278)] = 70 / [1.0278 - 0.1668] = 70 / 0.861 = 81.3 kg Simple, nest ce pas? It is even easier f you go to the ExRX website and use their OneRep Max calculator! The link to this page is one the Kin143 page. If we look this score up in the table Bench Press Strength (lb) in Adult Men and Women shown below he is around the 80th percentile in absolute strength. Next, divide this result by his body weight of 75 kg and you get the ratio of 1.08. In the table Standard Values for Bench Press Strength in 1-RM / Body Weight Ratio below we can see he would be classified as average. Notice that because you are dividing, it doesnt matter whether you work in pounds or kilograms as long as both your 1-RM and your body weight are in the same units. Do the same with your leg press results. As with any course you only can get out what you are prepared to put in, so please try to do these tests. A trip to Pipers Gym is free and your local community gym usually isnt too expensive so please attempt to complete these tests. Be sure to warm up first!
Gettman (1988) recommends bench press and leg press for assessing strength of the upper and lower body, respectively. More detailed tests are available one that includes six test items: bench press, arm curl, lateral pull-down, leg press, leg extension and leg curl. See Heyward, V.H. Advanced Fitness Assessment & Exercise Prescription (second edition). Human Kinetics Books, Champaign, 1991, pages 106-108. Table below is from Hockey, Physical Fitness: The Pathway to Healthful Living, 1989. Note that it is U.S. data and hence in pounds not kilograms.
One criteria measure I found from Wilmore & Costill (1988) suggests that an optimal strength for the bench press would be 100% body weight for men and 70% of body weight for females. This recommendation would seem to be similar to the classification below for younger males and females, but certainly not for older individuals. The tables below (classification of relative strength) appeared in the ACSM Guidelines for Exercise Testing and Prescription Resource Manual, 1998.
Standard Values for Bench Press Strength in 1-RM / Body Weight Ratio Age
20-29 Rating Excellent Good Average Fair Poor Excellent Good Average Fair Poor >1.26 1.17-1.25 0.97-1.16 0.88-0.96 <0.87 >0.78 0.72-0.77 0.59-0.71 0.53-0.58 <0.52 30-39 >1.08 1.01-1.07 0.86-1.00 0.79-0.85 <0.78 >0.66 0.62-0.65 0.53-0.61 0.49-0.52 <0.48 40-49 Men >0.97 0.91-0.96 0.78-0.90 0.72-0.77 <0.71 Women >0.61 0.57-0.60 0.48-0.56 0.44-0.47 <0.43 50-59 >0.86 0.81-0.85 0.70-0.80 0.65-0.69 <0.64 >0.54 0.51-0.53 0.43-0.50 0.40-0.42 <0.39 60+ >0.78 0.74-0.77 0.64-0.73 0.60-0.63 <0.59 >0.55 0.51-0.54 0.41-0.50 0.37-0.40 <0.36
Standard Values for Leg Press Strength in 1-RM / Body Weight Ratio Age 20-29 30-39 40-49 50-59 60+ Rating Men >2.08 >1.88 >1.76 >1.66 >1.56 Excellent Good 2.00-2.07 1.80-1.87 1.70-1.75 1.60-1.65 1.50-1.55 1.83-1.99 1.63-1.79 1.56-1.69 1.46-1.59 1.37-1.49 Average Fair 1.65-1.82 1.55-1.62 1.50-1.55 1.40-1.45 1.31-1.36 <1.64 <1.54 <1.49 <1.39 <1.30 Poor Women >1.63 >1.42 >1.32 >1.26 >1.15 Excellent Good 1.54-1.62 1.35-1.41 1.26-1.31 1.13-1.25 1.08-1.14 1.35-1.53 1.20-1.34 1.12-1.25 0.99-1.12 0.92-1.07 Average Fair 1.26-1.34 1.13-1.19 1.06-1.11 0.86-0.98 0.85-0.91 <1.25 <1.12 <1.05 <0.85 <0.84 Poor