Why One Rep Max Tests Aren’t the End-All, Be-All

While 1RM tests are a fantastic way to measure strength, they aren’t the only way to measure progress. In fact, as you progress in your strength training journey, the significance of these personal records (PRs) changes. Here’s why:

The Early Days: PRs Flowing Fast

If you’re new to strength training, you’re probably seeing PRs left and right. And that’s awesome! Early on in your training, it’s common to see big gains. The first few cycles of lifting bring noticeable improvements, and it can feel like you’re leveling up every time you hit the gym. So, why does it seem so easy at the start?

• Technique improves: As you practice, your movement pattern becomes more efficient, which means you’re applying strength more effectively.
• Real strength improvements: Lifting weights consistently, especially as a beginner, leads to real, measurable gains in strength.
• Confidence boosts: As you gain more confidence in your ability to push yourself, you start to break through mental barriers, helping you lift heavier and with better technique.

The Challenge: When PRs Slow Down

If you’ve been lifting for a while, you may have noticed that PRs don’t come as frequently. And trust us, that’s completely normal! When you’re a beginner, you’re likely lifting a weight that’s below your actual 1RM to focus on technique and confidence. This gives you plenty of room to increase your lifts.

However, as you get stronger, you start to approach your true 1RM. Once you hit that threshold, the increases become smaller and more difficult to achieve. This is when the magic happens—the stars need to align for those extra 5 pounds. Things like:

• The specific training you did the day before
• How well you slept
• What you ate
• The time passed since your last PR

All of these factors contribute to your performance on any given day. And that’s why it’s normal if you don’t hit a new PR every time you test your max.

The Bottom Line: Strength is About Consistency

Here’s the most important thing to remember: You are still getting stronger. Every time you show up to the gym, you’re putting in the work to build strength, improve your skills, and get closer to those goals—even if you don’t hit a new max.

So, as we hit our 1RM tests this week, keep that “eye of the tiger” mindset, but also be kind to yourself. Don’t get discouraged if your numbers didn’t increase this time around. It’s part of the process. Your strength is growing every time you commit to the process, even when the progress isn’t measured by a single lift.