How to take a Repetition Maximum Test
The Desert Fitness Group training program is based on percentage formulas derived from your
one repetition maximum (RMX) which are a representation of your strength level. RMX means
using 100% of your maximum strength to complete a set number of comfortable repetitions of an
exercise at a certain weight load. A 1RMX would mean completing a single repetition, a 2RMX
means completing two reps at a maximum weight load capacity, 5RMX means completing five
reps, and so on.
Desert Fitness Group uses a 5RMX as a base RMX, but you can use anywhere between 1 and
10 RMX’s. Using a 5RMX or any rep range from 2 to 10 RMX will need to be converted into a
true 1RMX for exercise formula calculation. This is accomplished by using our conversion chart.
We will do this for you during the exercise prescription process.
In performing your testing, Desert Fitness Group always stresses the importance of SAFETY.
That is why we strongly recommend a spotter as a must when testing for RMX’s for all exercises.
This is especially true if you do not use a self-spotting exercise machine or if you are using free
weights. A spotter is a person who watches closely as you do the exercise and who can help if
the load is too great and can keep you on form to avoid injury. THE NEED FOR A SPOTTER
CANNOT BE OVERSTRESSED!
Remember; testing for your RMX’s is not supposed to be a “POWER LIFTING SESSION”. The
objective is to determine your comfortable maximum weight on an exercise. Cheating by using
incorrect form to help complete the RMX is not only unsafe but will lead to incorrect weight loads
on your computer-generated program.
The Desert Fitness Group training program is based on percentage formulas derived from your
one repetition maximum (RMX) which are a representation of your strength level. RMX means
using 100% of your maximum strength to complete a set number of comfortable repetitions of an
exercise at a certain weight load. A 1RMX would mean completing a single repetition, a 2RMX
means completing two reps at a maximum weight load capacity, 5RMX means completing five
reps, and so on.
Desert Fitness Group uses a 5RMX as a base RMX, but you can use anywhere between 1 and
10 RMX’s. Using a 5RMX or any rep range from 2 to 10 RMX will need to be converted into a
true 1RMX for exercise formula calculation. This is accomplished by using our conversion chart.
We will do this for you during the exercise prescription process.
In performing your testing, Desert Fitness Group always stresses the importance of SAFETY.
That is why we strongly recommend a spotter as a must when testing for RMX’s for all exercises.
This is especially true if you do not use a self-spotting exercise machine or if you are using free
weights. A spotter is a person who watches closely as you do the exercise and who can help if
the load is too great and can keep you on form to avoid injury. THE NEED FOR A SPOTTER
CANNOT BE OVERSTRESSED!
Remember; testing for your RMX’s is not supposed to be a “POWER LIFTING SESSION”. The
objective is to determine your comfortable maximum weight on an exercise. Cheating by using
incorrect form to help complete the RMX is not only unsafe but will lead to incorrect weight loads
on your computer-generated program.
- The first step in testing for the RMX is to complete a general warm up of at least 6 minutes
at 60-70% heartrate. Then use a weight that you KNOW is light enough to perform 10-12
repetitions of the exercise easily (remember to focus on good form). Making the weight
too light is better than too heavy. - Perform 12 repetitions of the exercise.
- Rest for 2 minutes.
- Increase the weight (by between 2-20%), using more if the last set was too easy or less if
it was too difficult. - Using this weight perform 6 repetitions of the exercise.
- Rest for two minutes.
- Increase the weight again using the rule in #4.
- Rest for three minutes.
- Using this weight perform 5 repetitions. This should be your maximum weight load for five
reps. Use the previous set of 6 as a gauge for the final set. You can see, sets with
increasing weight and decreasing repetitions are performed as a warm up until a set is
reache with a weight load that you can handle for 5 reps. This weight will be recorded as
your RMX for that exercise. If you want to test for a 1RMX, additional sets would be added
after set 4 increasing as suggested in #4.
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