Do you know the TWO BIG REASONS for 3RM testing?

This coming week at 3PC we are testing our three-rep-max (3RM) for the following movements: back squat, bench press, and deadlifts. To find out the reasons why we do this testing, continue to read this post!

What is a 3RM?

It’s the maximum weight a person can lift three times in a safe and correct manner. The 3RM test is used to find out how strong someone is, if there are any imbalances they should worry about, and how well their training programme is working.


ONE: To track performance and set foreseeable targets.

The first reason is so you can keep track of how much weight you're lifting. It shows us how our training is getting better while giving us the opportunity to set a goal to work towards during the next training block.

For example, if you deadlift 85 kg, try to deadlift more than 90 kg on the next test.

Many studies have shown that if you have a goal and a reason for your training routine, you are more likely to stick with it. It also gives you an ambitious goal to work towards, with the benefit of observing your progress along the way.

TWO: To assess strength imbalances.

The second reason for doing 3RM tests is to see if there are any differences in strength. Some people have strong legs but weaker shoulders, or the other way around. Knowing this lets us change the way we train to make sure we address these issues by working on our weak spots and getting stronger overall.

For example, if your bench press is 40 kg but your squat is 140 kg, you might want to add more upper-body work to your sessions to make up for this difference.


A quick note: it also helps 3PC as a whole improve the classes as we can see tangible results and outcomes of the classes. Being able to go back and improve the block for next year - always striving to improve our classes and further people’s results.