How to perform a repetition maximum test

When should you test your one repetittion maximum?

1. at the start of any new program
2. at the start of a new phase
3. about every three weeks

How do I take repetition maximum test?

You can read all the details on our website, but here's the short version:

1. 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.
2. Perform 12 repetitions of the exercise.
3. Rest for 2 minutes.
4. Increase the weight (by between 2-20%), using more if the last set was too easy or less if it was too difficult.
5. Using this weight perform 6 repetitions of the exercise.
6. Rest for two minutes.
7. Increase the weight again using the rule in #4.
8. Rest for three minutes.
9. 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.

Another happy customer on the E-mail Coaching Program!

Thank you visiting the Desert Fitness Group blog!

Thanks to this blog, I will be able to keep you informed of the latest news and developments regarding Desert Fitness Group. I'll also have a chance to share the many interesting e-mails and beautiful images that are sent to us by many of our happy clients.

The e-mail below is from a client who purchased the E-mail Coaching Program, and has shared with us the positive impact the program has had in her life. Enjoy!

- Leslie



Well, we are home from the most amazing trip ever!!! First of all my exercise plan never really happened....but that's ok because its replacement was equally as good - I think!! Had I known just what this trip entailed, I may not have gone, BUT I'm so very glad I did and that I had started my program with you!!!

I'm sending some pictures of our adventures (EVERDAY)....if you ever want to hike to the top of the world, I have just the place for you!! Most of our trip was spent between 10,000 and 13,000 ft. We climed up and dowm mountain trails built by the INCAS many, many years ago. They were steep, narrow and rocky!!! My legs, butt and heart have never had such a workout!! It was not just one day but everyday for 10 days!!! The amazing thing was I WAS ABLE TO DO IT and not hurt!! I totally amazed myself and everyone with me!! Of course I was exhausted when we came home and slept the better part of 2 days, then devloped some nasty stomach thing....not pretty....but finally am beginning to feel stronger and hope to try that crazy tread mill thing you've got me doing as soon as this headache is gone.

I've gone down one full clothing size, and this one is getting loose, so it won't be long before I can say 2 sizes!!!! Am I a happy camper? YES!!!! I truly have never felt better....THANK YOU!!!!!

I think after May we will stop our weekly phone calls as summer is bringing more trips and I will be away a good bit....but, not to worry, I think I have enough workouts to keep me out of trouble (hopefully) and I can't keep up with the calls I miss (hope you can)!

Hoping by Friday I can at least tell you how your new plan is doing....enjoy the pictures!

- Donna