One rep max testing guidelines

Refer to book for details on the test

 

  1. Warm up 5-8 minutes, stretch and PNF stretch chest and shoulders if necessary,

 

  1. Follow shoulder warm up routine for bench and power lifts,

 

  1. 50% of estimated one rep max 5-10 reps

 

  1. 3-5 min rest

 

  1. 70% 1rm at desire # of reps actually trying to get, if 1rm, then 1 time

 

  1. 3-5 min rest

 

  1. 90% 1 rep max

 

  1. 5 min rest

 

  1. 100-105% of 1 rep max

 

  1. 5 minute rest

 

  1. 5-10 pound increase for next set.

 

  1. If you get it, then wait for a different day to determine one rep max if you feel like you could have gotten more.

 

Upper Body Strength (Measured by Bench Press.) Rankings for Men

Percentile

Age 20-29

Age 30-39

Age 40-49

Age 50-59

Age 60+

90

1.48

1.24

1.1

.97

.89

80

1.32

1.12

1.00

.9

.82

70

1.22

1.04

.93

.84

.77

60

1.14

.98

.88

.79

.72

50

1.06

.93

.84

.75

.68

40

.99

.88

.8

.71

.66

30

.93

.83

.76

.68

.63

20

.88

.78

.72

.63

.57

10

.8

.71

.65

.57

.53

The ratio under each age category is the amount of weight bench pressed divided by body weight

    Rankings Provided by Cooper Institute, Dallas, Texas, revise 2003, used with permission.

        Susan Johnson, Ed.D.; vice President and Director of Education and Certification.

 

Upper Body Strength (Measured by Bench Press.) Rankings for Women

Percentile

Age 20-29

Age 30-39

Age 40-49

Age 50-59

Age 60+

90

.90

.76

.71

.61

.64

80

.80

.70

.62

.55

.54

70

.74

.63

.57

.52

.51

60

.70

.60

.54

.48

.47

50

.65

.57

.52

.46

.45

40

.59

.53

.50

.44

.43

30

.56

.51

.47

.42

.40

20

.51

.47

.43

.39

.38

10

.48

.42

.38

.37

.33

The ratio under each age category is the amount of weight bench pressed divided by body weight

   Rankings Provided by Cooper Institute, Dallas, Texas, revise 2003, used with permission.

        Susan Johnson, Ed.D.; vice President and Director of Education and Certification.

 

Leg Strength (Measured by Leg Press.) Rankings for Men

Percentile

Age 20-29

Age 30-39

Age 40-49

Age 50-59

Age 60+

90

2.27

2.07

1.92

1.80

1.73

80

2.13

1.93

1.82

1.71

1.62

70

2.05

1.85

1.74

1.64

1.56

60

1.97

1.77

1.68

1.58

1.49

50

1.91

1.71

1.62

1.52

1.43

40

1.83

1.65

1.57

1.46

1.38

30

1.74

1.59

1.51

1.39

1.30

20

1.63

1.52

1.44

1.32

1.25

10

1.51

1.43

1.35

1.22

1.16

The ratio under each age category is the amount of weight leg pressed divided by body weight

   Rankings Provided by Cooper Institute, Dallas, Texas, revise 2003, used with permission.

        Susan Johnson, Ed.D.; vice President and Director of Education and Certification.

 

Leg Strength (Measured by Leg Press.) Rankings for Women

Percentile

Age 20-29

Age 30-39

Age 40-49

Age 50-59

Age 60+

90

1.82

1.61

1.48

1.37

1.32

80

1.68

1.47

1.37

1.25

1.18

70

1.58

1.39

1.29

1.17

1.13

60

1.50

1.33

1.23

1.10

1.04

50

1.44

1.27

1.18

1.05

.99

40

1.37

1.21

1.13

.99

.93

30

1.27

1.15

1.08

.95

.88

20

1.22

1.09

1.02

.88

.85

10

1.14

1.00

.94

.78

.72

The ratio under each age category is the amount of weight leg pressed divided by body weight

   Rankings Provided by Cooper Institute, Dallas, Texas, revise 2003, used with permission.

        Susan Johnson, Ed.D.; vice President and Director of Education and Certification.
 

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