How do I test my muscle strength?

In most sports, muscle strength is an important aspect of performance. To get an overall value for strength, all the main muscles should be tested. However, if time is restricted, then the muscles that are mainly involved in the sport should be tested. For instance, the lying chest press and the squat would be a good test of strength for a rugby player.

• One repetition maximum (1 RM max). This involves selecting the highest possible weight that can be lifted only once. The problem with this approach is that choosing the right weight is a matter of trial and error; you may select a weight you cannot lift at all, or one that you can lift for more than one rep.

A better method is to pick a weight that you can lift more than once and use it for all tests. If on your first test you can complete 4 repetitions and after 4 weeks training this has now increased to 6 or 7 reps then it is obvious that strength levels have improved.

Strength tests have a higher rate of injury than other tests because they force the person to push themselves to the maximum. A safer way to test improvements in strength is to track your weight lifting progress during your normal training sessions. The other complication in strength assessment is that the weight a person is able to lift will be affected by their own body weight. Therefore a heavier person should be able to lift a heavier weight.

Author
Philip Phelan, Fitness Instructor, Massage Therapist, Pilates Instructor (STOTT), Chartered Physiotherapist (BSc TCD), Master of Medical Science (UCD).