3 Reasons Maximal Training Is For You
As a coach something get push back on regularly is the relevance of maximal training…
When asked people will shy away from putting themselves out there. Putting in a max effort and truly testing themselves…
“I’m not looking to lift lots of weight”, “I just want to be fit” “I’m not young anymore so pushing it isn’t for me” and “I’m not an athlete”
While these statements are all true and valid I am not going to argue otherwise, maximal training is also relevant even for you!
Here are 3 reasons you should know what you’re capable of:
1. Life is easier:
If you’re a more powerful, capable and stronger human normal tasks in life become easier. Say you’re capable of lifting 100kg over your head.
So many daily tasks become easier. Consider being able to run 400m in 1 minute. Suddenly walking to the top of a large set of stairs won’t leave you puffing.
2. Evolution is a thing:
If you’re not growing you’re dying. We have one responsibility on this planet and that is to evolve.
To leave this planet a better place than when we got here. At our current rate we are becoming fatter and sicker so in my opinion it’s time to turn this ship around!
3. It is more fun:
Fitness is a game. Some days you will win and some days you will lose. Not literally lose but in a sense that you won’t have made any progress since last time.
So long as there is always an effort to improve upon your previous best efforts then it is always worthwhile.
I know it seems intimidating to confront the black and white results our performance will give us. To me it just doesn’t seem worthwhile to not know what you’re capable of!
What "maximal training" actually means
Maximal training isn't only about testing a one-rep max. It simply means training hard enough, with heavy enough loads, that the last reps are genuinely challenging. For most people that means working sets in the 3 to 6 rep range at a weight they could only just complete with good technique, built up gradually over weeks and months.
Why strength matters beyond the gym
Research on large groups of adults has linked higher muscular strength (often measured by grip strength) with better long-term health and independence, and strength training is recommended for adults at least twice a week in public health guidelines. Being stronger also helps you keep moving well as you age, since muscle and strength tend to decline unless you keep training them.
You don't need to test a true one-rep max
A one-rep max is only one way to know what you're capable of. Safer, equally useful options include:
A 3 to 5 rep max: the heaviest weight you can lift for 3 to 5 clean reps. Coaches can estimate your one-rep max from this.
RPE or reps in reserve: rate how hard a set felt, or how many reps you had left. Training at an RPE of 8 to 9 (one or two reps in the tank) builds strength with less risk.
Benchmarks over time: a heavier set of five this month than last month is real progress.
How to test safely
Warm up properly and build up in steps rather than jumping straight to a heavy weight.
Test lifts you know well, with solid technique, such as a squat, deadlift or press.
Have a coach or spotter, and use safety equipment such as racks or safety arms where relevant.
Stop a set when technique breaks down. A max is only useful if the reps are clean.
When to hold off on heavy testing
If you're brand new to a lift, returning from injury, or feeling run down, build your technique and base first. Check with a doctor or physiotherapist if you have an existing injury, a health condition, or you're not sure whether heavy lifting is right for you.
Common questions
I'm not an athlete. Is this really for me? Yes. Lifting heavier over time is simply a way of measuring your progress, whatever your goal.
Am I too old to train heavy? Age isn't a barrier. With coaching and gradual progress, many people keep building strength well into later life.
How often should I go heavy? Once or twice a week per main lift is plenty for most people, with lighter work and rest in between.
Want to know what you're capable of, safely? Chat to a coach at Accelerate Strength about building a plan that suits you.
Shaun Diachkoff
@shaundiachkoff