When you commit to a workout routine for a long period of time, things can eventually start to get old. An easy way to introduce something new is to test your strength and grow your muscles by going for a personal record. This is also known as going for your max, and you will usually try it with three exercises: squats, bench, and deadlift. To try your max, you will essentially lift as much weight as possible, but it’s not quite that simple, and you can seriously injure yourself if you aren’t careful. Here are some tips for testing your one rep max strength.
Warm Up
Before you even start the lift, it’s vital that you warm up to get your muscles ready for the heavyweight you are about to lift. Do a few sets at a lower weight to get the juices flowing, but don’t try to do too much to the point where you might get tired. It never hurts to stretch as much as possible, either.
Have a Spotter
A major benefit of having a workout partner is that you also have someone who can spot you while you lift. Whenever you are going for your max, you should never do it without a spotter. The only exercise where you can get away with having no spotter is during a deadlift. There’s always the chance that you might not get the weight back up, and not having a spotter nearby who can help can lead to serious injuries. A spotter is also there to help motivate you through the lift and make sure you are using the right form.
Listen To the Right Song
Music can go a long way in helping us find that much-needed motivation during a workout. If you are looking for that extra push to reach your personal goal, make sure you put on the right song right before you attempt your max. If you have a gym in your home, crank up the music on a speaker.
Wear a Belt
We also recommend that you wear a belt when you go for your max. When you wear a belt, you put less stress on your back, stabilize your spine, and strengthen your core, plus it can help you lift more. Wearing a belt can be very beneficial when you are going for your squat or deadlift personal record, so think about wearing one.
Don’t Be Afraid To Fail
To truly reach your max strength, it’s important that you aren’t afraid to fail. Give yourself a positive mindset going into the lift and imagine yourself succeeding. If you fail to reach your max, don’t worry because you will have another shot at it in the future. Put your mind at ease and let your body do all the work.
Keep Going If You Can
The next tip for testing your one-rep max strength is to keep going if you can. Listen to your body during the lift, and if you feel like you can go for more, give it a try. You don’t have to stop at one rep, and going for more will give you a better idea of your true potential.
Record It
The last piece of advice we have for those who are trying to go for their max is to record it. At the very least, record how much you lifted on your phone, but also consider shooting a video if you want to. While records aren’t everything, it’s something that you should be proud of, and keeping track of it in some way is something to consider.
Van Rundell is a writer and author who specializes in transportation, travel, guidance, health & fitness. With over 10 years of experience in the industry as a driver and an entrepreneur, he has seen it all. His tone is professional but friendly with a dash of humor thrown in for good measure. In past, he has been advising, educating and writing about transport for the public and professionals alike.
A qualified fitness instructor with over 5 years’ experience as a personal trainer and group fitness instructor, Van brings his deep knowledge of health and exercise science to his articles on health & fitness.
