Strength Tests
Use these strength tests before
you begin weight training and then periodically during your training
program.
Maximal Strength Assessment (1-RM)
Strength tests to measure maximal strength are suitable for
many athletes. For the reasons why maximal strength is important
to athletic performance, see the strength training programs article.
The one repetition maximum (1-RM) is still considered the 'gold
standard' of strength assessment by most coaches. The procedure
usually consists of the bench press and back squat or leg press.
These are compound movements incorporating most of the large
muscle groups in the upper and lower body.
Either free weights or resistance machines can be used for the
testing procedure but the choice should be determined by what the
athlete intends to use during training. The specific adaptation to
imposed demands means that a barbell back squat will more
accurately determine the effectiveness of a free weights strength
program than a machine leg press for example.
Testing Procedure
Here is the protocol for 1-RM testing as set out by the National
Strength & Conditioning Association:
Results
Take your 1-RM weight for the bench press and leg press and
divide it by your body weight. So for example, if you were able to
lift 300lbs (136kg) on the leg press and you weigh 175lbs
(80kg), that equates to a score of 1.7. Compare your score with
the chart below...
1-RM Scores
Bench Press Poor Fair Good Very good Excellent
Men
0.6
0.8
1.0
1.2
1.4
Women
0.3
0.4
0.5
0.6
0.7
Leg Press
Poor Fair Good Very good Excellent
Men
1.4
1.8
2.0
2.4
2.8
Women
1.2
1.4
1.8
2.0
2.2
The table below gives typical 1-RM scores for various groups of
athletes:
Data from (1,2,3,4)
Alternative Strength Tests
Maximal strength tests do not have to consist of single lifts. A 10repetition maximum may be more applicable and can be safer for
weaker muscle groups such as the hamstrings.
Both sides of the body can be tested independently to compare
muscular balance. For example a leg extension can be completed
unilaterally for both the right and left quadriceps. The same
principle can applied to compare agonists and antagonists - i.e.
completing a leg extension and leg curl test and comparing the
strength ration. The table below gives a guideline for strength ratios
between opposing muscle groups:
Strength Endurance Assessment
The following two strength tests measure muscular endurance. The
standard exercises used are push ups and sit ups. Again, these can
be adapted. Seated rows may be more applicable for a rower for
example.
The score is simply determined by the number of repetitions
completed in one minute.
For a sit up to qualify you must place you hands to the side of you
head, bend your knees and keep your feet flat on the floor. Your
elbows must touch your knees and someone should hold your feet
for support.
Results
Check your score with the table below:
Push Up & Sit Up Scores
Sit Ups
Poor Fair Good Very good Excellent
Men
20
30
40
50
60
Women
20
30
40
50
60
Push Ups Poor Fair Good Very good Excellent
Men
10
20
30
40
50
Women
10
20
30
40
50
*The scores for women's push ups are based on the modified push
up - i.e. placing your weight on you knees instead of your toes.
Return from this strength tests page
to the main Fitness Tests section
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References
1. Berg R, Latin RW, Baechle T. Survey of physical fitness of NCAA Division 1 football players.
NSCA J. 1992, 14(3):68-72
2. Baechle TR and Earle RW. 2000 Essentials of Strength Training and Conditioning: 2nd
Edition. Champaign, IL: Human Kinetics
3. Schweigert D. Normative values for common preseason testing values: NCAA Division II
womens basketball. NSCA J. 1996,18(6):7-10
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1-RM Tests (Repetition
maximum tests)

purpose: to measure maximum strength of
various muscle and muscle groups.

procedure: One repetition maximum tests (1RM) is a popular method of measuring isotonic
muscle strength. It is a measure of the maximal
weight a subject can lift with one repetition. It is
important to reach the maximum weight without
prior fatiguing the muscles. After a warm up,
choose a weight that is achievable. Then after a rest of at least several minutes, increase
the weight and try again. The athletes chooses subsequent weights until they can only
repeat one full and correct lift of that weight.

scoring: the maximum weight lifted is recorded. The sequence of lifts should also be
recorded as these can be used in subsequent tests to help in determining the lifts to
attempt. To standardize the score it may be useful to calculate a score proportional to the
person's bodyweight.

equipment required: Free weights (barbells, dumbbells) or other gym equipment.

advantages: the required equipment is readily available in most gymnasiums.

disadvantages: performing a maximum weight lift is only for advanced weight trainers. It
is important to have good technique before attempting this test.

comments: The test results will be specific to the equipment used and the technique
allowed, so is best used for test-retest measures. The test is also called one rep max, 1RM, one repetition maximum

variations / modifications: Sometimes a three or five repetition maximum is used,
particularly for less experienced lifters. These greater reps would require less weight and
may be considered less dangerous. Changing the number of repetition also changes the
muscle energy systems and validity of this test
Isokinetic Strength Tests
Isokinetic exercise is performed with a specialized apparatus which provides variable
resistance so that no matter how much effort is exerted the movement is conducted at a
constant speed.

equipment required: Isokinetic testing equipment (e.g. Biodex, Cybex)

procedure: The subject is positioned so that the body movement to be measured is
isolated. The equipment is then set at different speeds and the force applied can be
measured throughout the range of movement.

results: The results are often reported at different speeds so that a speed/strength/power
relationship can be seen. Comparison of the relative strengths of the different sides of the
body, or agonists versus antagonists (e.g. quads & hamstrings) can show specific
muscular limitations.

advantages: nearly any joint action can be tested by the adjustment of the equipment.

disadvantages: The equipment required is bulky and expensive.

comments: these tests are often performed at universities as part of research projects, or
as part of injury rehabilitation services
Isometric Leg Strength Test
An isometric muscle contraction is when force is applied to a static object so there is no
movement at the joint. Apparatus can be used to measure the maximum force applied.

purpose: this test measures back and leg strength

equipment required: strength dynamometer, usually composed of a cable tensiometer

procedure: Make sure the dial is reset to zero before you start. Stand upright on the base
of the dynamometer with your feet shoulder width apart. Let your arms hang straight down
to hold the center of the bar with both hands, and with the palms facing toward the body.
Adjust the chain so that the knees are bent at approximately 110 degrees. In this position
your back should be bent slightly forward at the hips, your head should be held upright,
and you should look straight ahead. Then without bending your back, pull as hard as
possible on the chain and try to straighten your legs, keeping your arms straight. Pull
against the weight steadily (no jerky movements), keeping the feet flat on the base of the
dynamometer. Maximum performance will result when your legs are almost straight at the
end of the lift. If not, adjust the chain length and starting position.

scoring: read the result from the dynamometer

advantages: this is a simple test to perform

disadvantages: it is only possible to test one person at a time. The equipment is not
readily available

variations: different muscle groups can be tested by adjusting the length of the chain,
and the degree of leg bend.



Strength training is the use of resistance to muscular contraction to build the strength,
anaerobic endurance, and size of skeletal muscles. There are many different methods of
strength training, the most common being the use of gravity or elastic/hydraulic forces to
oppose muscle contraction. See the resistance training article for information about
elastic/hydraulic training, but note that the terms "strength training" and "resistance
training" are often used interchangeably.
When properly performed, strength training can provide significant functional benefits
and improvement in overall health and well-being, including increased bone, muscle,
tendon and ligament strength and toughness, improved joint function, reduced potential
for injury, increased bone density, a temporary increase in metabolism, improved cardiac
function, and elevated HDL (good) cholesterol. Training commonly uses the technique of
progressively increasing the force output of the muscle through incremental increases of
weight, elastic tension or other resistance, and uses a variety of exercises and types of
equipment to target specific muscle groups. Strength training is primarily an anaerobic
activity, although some proponents have adapted it to provide the benefits of aerobic
exercise through circuit training.
Strength training differs from bodybuilding, weightlifting, powerlifting, and strongman,
which are sports rather than forms of exercise, although training for them is inherently
interconnected with strength training, as it is for shotput, discus, and Highland games.
Many other sports use strength training as part of their training regimen, notably football,
wrestling, rugby, rowing, lacrosse, basketball, hockey, and track and field.