One-Rep Maxes, Rep Ranges and 5×5: Separate the Test from the Programme

Oct 3, 2023

1 min read

Updated: 23 hours ago

A one-repetition maximum is a performance test under specific conditions. A repetition range and a set scheme describe parts of a training prescription. They answer different questions.

Decide what needs measuring

If the goal is a competition lift, a specific test may be relevant. If the aim is ordinary strength development, repeated submaximal performance can provide useful information without testing a maximum every week.

Treat estimates as estimates

A formula based on repetitions can help organise a plan, but it does not know your technique, fatigue or familiarity with heavy singles. Do not turn an estimated number into a load you must lift regardless of how the session unfolds.

Give 5×5 a purpose

Five sets of five is a structure, not a complete programme or a universally optimal method. Exercise selection, load, rest, effort and progression still need decisions.

Prepare the testing environment

Use appropriate equipment and safeties, a suitable warm-up and competent support where needed. A maximum attempt should not be an improvised response to a good first set.

Judge training by the longer-term performance it builds. Testing can be useful, but it should not repeatedly consume the recovery or practice needed to improve the result.