Smart Tracking for Better Training and Improved Results

Walking into the gym for the first time can be both thrilling and daunting. Whether your goal is to build muscle, improve endurance, or just get healthier, the desire to track your progress quickly follows. For many, the go-to method for measuring strength is the 1-rep max (1RM). While this might seem like the ultimate way to gauge strength, it’s not necessarily the smartest or safest choice for those just starting out.

The Problem with 1RM Testing for Beginners

The 1RM test, which involves lifting the maximum weight you can for one repetition, has long been considered the gold standard in strength training. However, it comes with several caveats, especially for beginners and intermediate lifters:

• Form Under Pressure: Achieving a true 1RM requires perfect form under a maximal load. For someone still mastering basic movement patterns, this can lead to dangerous breakdowns in technique.
• Risk of Injury: The higher the load, the greater the risk. New lifters are more susceptible to strains, joint stress, and improper execution.
• Energy Level Fluctuations: A 1RM lift is heavily influenced by daily variables like sleep, nutrition, stress, and fatigue. This makes it unreliable for consistent tracking over time.
• Time-Consuming: Warming up adequately and building to a true 1RM requires time and careful planning, which isn’t practical for every training session.

Given these downsides, it makes sense to explore smarter, safer methods for assessing strength.

Enter the 3RM and 5RM: Safer, Smarter Alternatives

Instead of testing how much you can lift once, 3-rep max (3RM) and 5-rep max (5RM) testing focuses on how much you can lift for three or five solid reps. These submaximal tests offer a host of benefits:

• Reduced Injury Risk: Because the loads are slightly lower, there’s less stress on the joints and a greater margin for maintaining good form.
• Better Technique Reinforcement: Repeating a movement several times allows lifters to build muscle memory and focus on technique.
• Efficient and Practical: These methods don’t require the same exhaustive warm-up and setup as a true 1RM, making them ideal for use within regular training sessions.
• Still Data-Driven: 3RM and 5RM results can be plugged into predictive equations to estimate a lifter’s 1RM, allowing for data-informed programming without the risk.

Using Predictive Equations for Programming

One of the major benefits of submaximal testing is that it still feeds into structured, percentage-based programming. Equations like the Epley or Brzycki formulas can take your 3RM or 5RM data and estimate your 1RM with surprising accuracy:

• Epley Formula: 1RM = Weight x (1 + Reps / 30)
• Brzycki Formula: 1RM = Weight x 36 / (37 – Reps)

Using these formulas, a 5RM lift at 100kg would yield an estimated 1RM of approximately 116-120kg, depending on the equation used.

How to Implement 3RM and 5RM Testing

Here’s a simple framework for testing 3RM or 5RM safely and effectively:

1. Start with a Dynamic Warm-Up: Focus on the joints and muscles involved in your lift. For squats, this might include hip openers, glute bridges, and bodyweight squats.
2. Progressive Warm-Up Sets: Begin with lighter weights and perform sets with higher reps. As you get closer to your working set, gradually increase the weight and decrease the reps.
3. Select Your Working Set: Choose a weight you believe you can lift for 3 or 5 reps with good form, and test it. If the reps feel easy, rest and try a slightly heavier weight.
4. Prioritise Form Over Load: Ensure each rep is controlled and technically sound. If form breaks down, stop the set and reduce the weight next time.
5. Log Your Results: Keep track of weights, reps, and how the sets felt to inform future progressions.

Check out our Reel on Smart Tracking for Better Training & Improved Results here.

Building a Smarter Training Culture

For our coaches, encouraging this type of smart tracking creates a culture of safety, sustainability, and long-term progress. It shifts the focus away from ego lifting and toward performance, precision, and personal growth.

Our members begin to see their improvements not just in numbers, but in how they move, feel, and stay injury-free.

Strength tracking doesn’t have to mean risking injury or dedicating full sessions to max-out attempts. By using 3RM and 5RM testing, you can train smarter, track more consistently, and improve performance over time — especially if you’re new to lifting.

So, if you’re just starting your fitness journey or looking to refresh your programming approach, consider ditching the 1RM obsession. There’s a safer, smarter path to strength — and it starts with the right approach.

👉 Ready to train smarter and get real results? Shoot us a message here to Join Our Community today!

Thanks for reading.

– Liam