How do you know if you are lifting the appropriate amount of weight to get stronger? A simple test will give you an indication if it's time to increase the amount of weight you have been using. Our strength training group found out on Monday night. The 20 Rep Test allows for adequate evaluation without the heavy loading that performing a 1-repetition maximum (1-RM: the maximum amount of weight you can lift for 1 repetition) would. A general rule of thumb for weight training is never perform more than 10 reps unless you want muscular endurance. Because the repetition range is greater than 10 for the 20 Rep Test, and therefore endurance based, I have found this test to be an effective method at gauging endurance athletes progress in the weight room. Sometime they have difficulties performing 1 maximal effort such as 1-RM. Endurance athletes understand high end, sustained efforts - which is exactly what the 20 Rep Test is - a sustained, high end weight room effort. I first learned of this test from Michael Boyle. Here's how it's done. Choose a weight that you THINK you can perform 10 times and do as many reps as you can until technical failure; or correct form for the exercise breaks down. From a percentage based 'weight x rep' chart in his book Designing Strength Training Programs and Facilities, an adjusted weight increase would be followed the next week. If you used 135 pounds for 12 reps instead of the expected 10 reps on the bench press as an example, the weight for the next week would be adjusted to 145 pounds for 10 reps. This system allows us to ensure that no athlete is drastically underachieving and allows us to adjust weight gauged off actually progress.
-Coach Vic Brown