What Does Repetition Maximum Mean? When it comes to strength training, you will find that personal trainers, Web sites, and books refer to the repetition maximum, or RM. As mentioned in chapter 5, the term 1RM refers to the maximal force you can exert in a single voluntary contraction. It’s the most you can lift or pull or push one time. Because it is dangerous to attempt a true 1RM without guidance, you can begin with light weights and work your way up to the desired training level. For example, 8RM would be the heaviest weight that you can lift 8 times. You can also consult a personal trainer to help you follow a testing protocol that estimates your training load. Once you know how to determine the training load, you can follow the general guidelines found in the table below.
Training Prescription Research has identified safe, proven prescriptions for each component of muscular fitness. You can fulfill the prescription with calisthenics, weights, or weight machines; you’ll get results with hydraulic devices, variable resistance, or free weights. The key to improving strength is to place your muscle under tension for a sufficient amount of time (repetitions and sets). The way you train should be dictated by your level of muscular fitness and how you intend to use the muscles you train. If you have not trained with weights before, use 60 percent of maximal strength (i.e., of your 1-repetition maximum, or 1RM). As you improve your strength, you might increase to 80 percent RM (see the table below). Training is specific in terms of angle, range of motion, and even velocity of contractions. Train the muscles and movements you are anxious to improve.
Muscular Fitness Prescriptions Component
% max*
RM**
Sets
Recovery***
Days/wk
Strength
70–80%
8–12
1–3
2–3 min
2–3
Muscular endurance
50–70%
15–25
2–3
1 min
2–3
As you gain experience, you may need to increase weight and decrease reps to achieve these goals. *% max = percent maximum strength: If you can lift 40 pounds, use 20 for endurance (50 percent). **RM = repetition maximum, the most repetitions you can do with the weight. When you can do more than 12 (or 25) repetitions, it is time to increase the resistance. ***Recovery = minutes between sets.
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