Most people think progress in the gym comes from motivation. The truth? It comes from tracking, testing, and adjusting, not guessing. At Athletic Pursuit, we’re starting a series where we review one peer-reviewed study and translate it into practical coaching insights. Today’s focus: the reliability of the 1-repetition maximum (1RM) test, the gold standard for measuring strength.

The Study

A 2020 systematic review in Sports Medicine – Open analyzed multiple studies on 1RM test–retest reliability across different populations and exercises. The findings were clear: the 1RM test is highly reliable (ICC ≈ 0.97), regardless of age, sex, training status, or whether it’s an upper- or lower-body exercise. In other words, if a client’s 1RM increases, it’s not a fluke — it’s a measurable improvement in strength.

Source: Test–Retest Reliability of the One‑Repetition Maximum (1RM) Strength Assessment: a Systematic Review, Sports Medicine – Open, 2020. Read the full study

Why This Matters

Muscular strength is a key quality for both sport performance and everyday function. It’s linked to better athletic performance, lower injury risk, improved quality of life in older adults, and even reduced mortality. Because of this, major organisations like the American College of Sports Medicine (ACSM) and the World Health Organization (WHO) recommend strength training as a core part of a healthy lifestyle. Because the 1RM test is highly reliable, we know that any changes we measure reflect real improvements in strength, not random variation.

Practical Coaching

When we work with clients:

We measure first: Establish baseline 1RM and other strength metrics.

We track: Retest at regular intervals to confirm real progress.

We adjust programming: Increase load, change exercises, or modify volume based on actual results.

1RM Protocol

Warm-up: 5–10 min (Mobility and Activation)

Specific warm-up sets:

10-20 reps

8–10 reps at ~50% estimated 1RM

3–5 reps at ~70% estimated 1RM

1–2 reps at ~85–90% estimated 1RM

1RM attempts:

Rest 3–5 min between attempts

Increase load gradually until failure occurs at 1 rep

Stop if form breaks down or pain occurs

Safety: Always maintain proper technique and use spotters if needed

Key Takeaway

Tracking strength with reliable testing beats relying on motivation alone. At Athletic Pursuit, we measure, track, and adjust, helping clients see real progress every session.