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3rm Testing Protocol PDF

This document outlines a 3 repetition maximum (3RM) testing protocol to determine an individual's maximum weight that can be lifted for 3 reps with proper form. The protocol involves a light warm up set, a heavier warm up set, and then progressively heavier sets of 3 reps with weight increases or decreases based on ability to complete the reps. The goal is to find the maximum weight that can be lifted for exactly 3 reps through this testing process.

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Josh Warrell
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2K views2 pages

3rm Testing Protocol PDF

This document outlines a 3 repetition maximum (3RM) testing protocol to determine an individual's maximum weight that can be lifted for 3 reps with proper form. The protocol involves a light warm up set, a heavier warm up set, and then progressively heavier sets of 3 reps with weight increases or decreases based on ability to complete the reps. The goal is to find the maximum weight that can be lifted for exactly 3 reps through this testing process.

Uploaded by

Josh Warrell
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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3 - repetition maximum testing protocol

1. Estimate a light warm-up weight that you can lift easily for 6-8 reps.
2. Lift the weight for 6-8 reps.
3. Rest for 1 minute.

4. Estimate a warm-up weight with which you can complete 5-7 reps, by adding 10-20
pounds (4-9 kg) or 5-10% to your light warm-up weight.
5. Lift the weight for 5-7 reps.
6. Rest for 2 minutes.

7. Estimate a conservative, near-max weight with which you can complete 4-6 reps, by
adding 10 to 20 pounds (4-9 kg) or 5-10% to your warm-up weight.
8. Lift the weight for 4-6 reps.
9. Rest 2 to 4 minutes.

10. Increase the weight by adding 10 to 20 pounds (4-9 kg) or 5-10%.


11. Lift the weight for 3 reps. Rest for 2 to 4 minutes.

If you were able to perform 3 reps If you were unable to perform 3 reps then
then increase the weight by 10-20 decrease the weight by 5 to 10 pounds (2-4
pounds (5-10%). kg) or 2.5-5%.

12. Lift the weight for 3 reps. Rest for 2 to 4 minutes.

If you were able to perform 3 reps If you were unable to perform 3 reps then
then increase the weight by 10-20 decrease the weight by 5 to 10 pounds (2-4
pounds (5-10%). kg) or 2.5-5%.

13. Lift the weight for 3 reps. Rest for 2 to 4 minutes. If you were able to complete 3 reps
using proper technique, but no more, then record this weight as your 3 rep max. If not
continue:

If you were able to perform 3 reps If you were unable to perform 3 reps then
then increase the weight by 10-20 decrease the weight by 5 to 10 pounds (2-4
pounds (5-10%). kg) or 2.5-5%.

14. Continue steps 12 & 13 until you reach a weight can complete 3 reps (no more, no less)
with proper technique. Record your 3 rep max.

rd
Protocol Adapted from Essentials of Strength Training and Conditioning 3 Edition
3RM testing protocol example:

1. Light warm-up: 100 lb


2. 8 reps – very easy.
3. Rested for 1 minute.

4. Warm-up weight: 110 lb (added 10lb or 10% of light warm-up)


5. 7 reps – easy.
6. Rested for 2 minutes.

7. Near-max weight: 125 lb (added 15lb of warm-up)


8. 5 reps – fairly easy.
9. Rest 3 minutes.
st
10. 1 testing weight: 135 lb. (added 10 lb OR 9.6% of near-max)
11. 3 reps – felt good.
12. Rested 3 minutes.
nd st
13. 2 testing weight: 145 lb. (added 10 lb OR 7.4% of 1 testing weight)
14. 2 reps – couldn’t do 3 reps.
15. Rested 3 minutes.
rd nd
16. 3 testing weight: 140 lb. (decreased by 5 lb or 3.4% of 2 testing weight)
17. 3 reps – barely.
18. Record 3 rep max (3RM) as 140 lb.

rd
Protocol Adapted from Essentials of Strength Training and Conditioning 3 Edition

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