Kenneth Gardner

If the aim of your weight training programme is to develop strength, then you can measure your progress by finding out your 'one repetition maximum'.

Your one repetition maximum refers to the heaviest weight you can lift once while maintaining correct exercise technique you will be limited to the heaviest weight you can lift through the weakest point in the range of motion, you will still find the heaviest weight you can lift one time, and this is a measurement of your ability to exert force (strength).

The first time you test your one repetition maximum, begin with a light weight and perform 10 repetitions (lift weight 10 times) to warm up. As you continue, gradually add weight to each subsequent set and perform one repetition in each set until you find the weight you can lift correctly one time. Aim to find your one repetition maximum within five or six sets. To know your maximum strength, you need to perform enough sets for the muscles to be warmed up but not so many that the muscles are fatigued.

To perform one repetition maximum strength tests after the first time, begin by doing a warm- up set of 10 repetitions with 60 per cent of your previous one repetition maximum. Continue with one repetition each at 80 per cent, 85 per cent, 90 per cent and 95 per cent of your previous one repetition maximum. After completing these progressively heavier sets, try going for a new personal record based upon how the 95 per cent load felt.

If the 95 per cent load felt easy, you may add 10 lb more than your previous one repetition maximum. If the load felt hard, you may want to add only 5 or 2.5 pounds more than your previous one repetition maximum. It is recommended that you rest about two minutes between each set and a total of five minutes before attempting your new personal record.

Failing to maintain correct exercise form while doing a strength test will produce incorrect results. You also have a greater risk of injury when you perform exercises improperly, especially when lifting a greater weight than you can really manage.

Here is a list of exercises which you can do to develop that strength.

Seated twists (abdominal exercise)

Sit in the middle of a flat exercise bench.

Place a moderately weighted barbell across your shoulder behind your neck.

Wrap your arms around the bar to secure it.

Twist forcefully as far as you can to the left, then immediately back to the right.

Low pulley shoulder shrug (back exercise)

Start in a standing position holding the low pulley handle with a pronated grip.

With your arms straight, allow the weight to pull your shoulders down as far as possible.

Inhale as you pull your shoulders upward as high as possible while keeping your arms straight.

Exhale as you slowly lower the weight to the starting position.

Prone barbell curls (biceps exercise)

Place a moderate weight barbell on the floor at one end of a high flat exercise bench.

Lie face down on the bench with your head off the end towards the barbell.

Reach down and take a narrow under-grip on the barbell handle.

Hang arms as straight downward from your shoulders as possible.

Curl the weight slowly forward and upward in a semicircular arc.

Hold position for a moment then slowly lower to starting position.

Front dumbbell raise (shoulder exercise)

Grasp two fairly light dumbbells and set feet shoulder width apart and stand erect.

Rest dumbbells across your upper thighs in the starting position.

Keep arms straight and torso as motionless as possible throughout your set.

Raise the dumbbell in your right hand forward and upwards until it reaches shoulder level.

Repeat movement with left hand.