SCALE YOUR WEIGHT LIFTING UP!
The Repetition Maximum (RM) Scale is used to estimate the intensity of weight lifting workouts. Contrary to how we calculate intensity during aerobic workouts, utilizing physiological measurements such as heart rate (HR, bpm), Oxygen consumption (VO2, mL or L) Respiratory Exchange Rate (RER, L/L) and more, we use the number of complete/whole movements to represent the intensity of a weight lifting workout.
Utilizing the RM Scale the intensity of a weight lifting workout depends on the number of whole movements completed and no more. It is important to remember and understand that the intensity increases as the number of whole movements completed decreases. Thus, if a person can only complete one whole movement with weights, they are exercising at the highest resistance training (RT) known as 1RM or one repetition maximum. 1RM is the weight workout equivalent of 100% intensity.
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The higher the number of whole movements completed, the lower the RT intensity the person is exercising at. Accordingly, 1RM - 8RM are RT intensity that correspond to working on maximal RT intensity (1RM) and high RT intensity (2RM - 8RM). 9RM - 19RM is regarded as medium RT intensity, and 20RM and above is regarded as low RT intensity and developing muscular endurance as the specific fitness component.
The RM Scale does not count partial movement nor fractions. Thus, the scale uses whole numbers that represent whole movements only completed. The number of whole movements completed is written before the letters RM (short for Repetition Maximum). The RM scale estimates the RT intensity specifically to a certain movement, in a certain plane of movement (sagittal, frontal, or traverse/horizontal), certain side of the body (right or left; if the movement can be created on both sides of the body), and specific to a joint.
The intensity according to the RM Scale is independent of the weight lifted, and only dependent on the number of whole movements completed. As a person's muscular strength fitness improves, it requires heavier weights and workloads (resistance) to create the same RT intensity. This also means that if two people or more are lifting the same weight, they are not necessarily exercising at the same RT intensity. The person lifting the most weight while at the same RT intensity (same RM number) is the more fit as it pertains to muscular fitness.
Let's practice the knowledge we have just learned that empowers us. Example 1 - a person can complete 10 biceps curls and no more. The question being, what is the RT intensity according to the RM Scale? - The answer is 10RM which correlates to 75% RT intensity.
Example 2 - a person can complete 8.5 repetitions of a bench press exercise, and no more. The question being, what is the RT intensity according to the RM Scale? - The answer is 8RM which correlates to 80% RT intensity. Since the RM Scale only uses whole and completed movements 8.5 repetitions are counted as 8 repetitions, making the RT intensity 80% corresponding to 8RM.
Example 2 - person A can complete 10 elbow extensions against 45lbs, while person B can complete 10 elbow extensions against 60lbs. The question being, which of the two people is more fit as it pertains to their muscular fitness (person A or person B)? - The answer is that person B is more muscular fit since they can lift more weight while exercising at the same RM levels as person A. Use the table below to translate the RM level you are working at, to the RT intensity.
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Table: RM, RT Intensity, and Interpretation.
All rights to the table are reserved to Dr. Moran Sciamama-Saghiv
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