Muscular Fitness Assessments
Assessments performed at the start of a client’s program can be used to track progress and increase motivation. These assessments are divided into four categories: anthropometric measurements (body size or body composition), cardiovascular assessments, muscular fitness assessments, and sport-skills assessments. This blog will discuss muscular fitness assessments, which evaluate an individual’s muscular strength and endurance. Both are important for activities of daily living (ADL), positively impact resting metabolic rate (RMR), protect against osteoporosis, and enhance glucose tolerance. There are two types of muscular fitness assessments: muscular-endurance tests, which assess the ability to resist fatigue; and muscular-strength tests, which assess the maximum amount force an individual can produce in a specified number of repetitions (hence the term repetition max or RM). Again, these assessments can be very useful for tracking progress and motivating your clients, routinely performing them can be an essential part of a client’s program.
Before we discuss these assessments in more detail, let’s first talk about the time and place to use them. Because of the physical demand of the assessments, be sure that your client has the physical capacity to participate. If a client is new to exercise, the focus of his or her initial program may need to be on stability and mobility [phase 1 of the ACE Integrated Fitness TrainingTM (ACE IFTTM) Model]. Therefore, the exercises performed in these assessments might be too demanding and could potentially injure the client. Also, if you know the client is deconditioned, he or she probably won’t perform very well, so there is no need to do these assessments and potentially risk discouraging further participation. Once your client has mastered movement training and is progressing to load training (progressing from phase 2 to phase 3 of the ACE IFT Model), performing these assessments would be appropriate. Use these assessments at your discretion depending on your clients’ fitness level and goals.
When performing 1 RM assessments, it is important to follow the designated protocol for each test. Most tests recommend completing an initial warm up set with ~50% of the anticipated 1-RM and allow for five to 10 repetitions. The use of 1-RM prediction tables eliminates any guess work when determining a starting weight. you can predict a client’s estimated 1-RM by knowing the amount of weight they typically use for an exercise and the maximum number of repetitions that can be completed with that load. Because there is a certain amount of risk associated with maximal exertion submaximal strength tests may be more appropriate for certain clients to determine a likely 1-RM. You can use the 1-RM Repetition Table (pictured) to determine an estimated 1-RM without the risks associated with performing maximal exertion.
Key Topics to Remember:
- For each assessment, make sure you know the objective, for whom it’s appropriate for (any contraindications), and any advantages/disadvantages.
- How to calculate a predicted 1 RM using the 1-RM repetition percent values
- How to interpret results when compared to those of the same age and gender
For information on other types of physiological assessments, read our Anthropometric Measurements and Cardiovascular Assessments blogs.
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Medically reviewed by Gregory Minnis, DPT, Physical Therapy — Written by Emily Cronkleton on October 31, 2019
Muscular strength relates to your ability to move and lift objects. It’s measured by how much force you can exert and how much weight you can lift for a short period of time.
Examples of exercises that develop muscular strength and power include resistance training, such as weightlifting, bodyweight exercises, and resistance band exercises. Running, cycling, and climbing hills are also options.
Read on to learn more about the difference between muscular strength and muscular endurance, as well as muscular strength benefits, cautions, and exercises.
While muscular strength and muscular endurance are similar in some ways, they have some key differences. Muscular strength is determined by how much force you can exert or how much weight you can lift. Building muscular strength uses heavier weights for fewer repetitions.
Muscular endurance refers to the ability of a muscle to sustain repeated contractions against resistance for an extended period of time.
Activities that build muscular endurance include long-distance running, cycling, or swimming, along with circuit training and bodyweight exercises. You can improve muscular strength and endurance by doing repetitive movements until the point of exhaustion.
Muscular strength enhances overall health and boosts athletic activity.
- A strong body allows you to perform movements and activities that require power without getting tired.
- Muscular strength helps you maintain a healthy body weight by burning calories and enhancing your body composition, which is the ratio between fat and muscle.
- Building strength may also boost mood and energy levels while promoting healthy sleep patterns. This may boost confidence, provide a sense of accomplishment, and allow you to add more difficult or strenuous activities to your fitness routine.
- Developing muscular strengths helps to build strong, healthier muscles and bones. This helps to develop good posture and relieve back pain.
- You’ll have more stability, balance, and flexibility, making injuries and falls less likely.
To build muscular strength, size, and power, do exercises and activities that make you work your muscles harder than normal.
Since you’re focusing on getting stronger, you may want to try to intensify the exercises by using heavier weights and increasing your body resistance, even if it means that you do fewer repetitions.
Do these exercises at least two times per week. If you don’t have time for a longer session, squeeze in a few sets throughout your day.
Watch this video for a demonstration of some of the following exercises.
Squats
Sit into a chair as you squat to make this exercise easier. To increase the intensity, hold dumbbells or a bar at chest level.
Biceps curl
For this exercise, you’ll need dumbbells or a barbell.
Modified pushup
Once you’ve mastered the form of this exercise, try doing standard pushups with your knees raised and your feet extended behind you.
Forearm plank
This plank variation is a good option if you have concerns with your wrists.
Abdominal crunch
This exercise targets your back and core to promote stability and good posture.
Jumping jacks
This cardio exercise will help to get your heart rate going and your blood pumping while also building strength in your lower body.
Use caution when starting a strengthening exercise program if you’re new to exercise or have any injuries or medical concerns. Here are a few tips to help you avoid injury:
- Start slowly and gradually build up the intensity and duration of your workouts over a few weeks.
- Listen to your body and stop if you need a break or start to feel any pain.
- Allow for 1 day of recovery between working different muscle groups.
- Always use proper form and technique to make sure you’re getting the most benefits from your workouts.
- Use steady, controlled movements, especially if you’re doing heavy lifting.
- Give yourself time to rest in between sets.
- Use caution when working out any area of your body that’s prone to pain or injury. This may include your neck, shoulders, and back and joints, such as your wrists, knees, and ankles.
- Avoid being short of breath or holding your breath, which can cause your blood pressure to rise. For each movement, exhale as you lift and inhale as you lower.
If it’s an option, talk to a personal trainer to set up an exercise program if you’re new to fitness or simply want an expert opinion. Your trainer will help you build and maintain the motivation that it takes to stick to your exercise routine and get the results you want.
Working with a professional ensures that you’re doing the exercises correctly and efficiently. They’ll help you stay on track, make sure you’re using proper technique, and advance the exercises when you improve.
If it’s not possible to work with a professional, find a training partner. You can help each other stay motivated and make sure you’re both using proper technique.
Challenging your muscles to work harder than usual on a regular basic can help you build muscular strength.
To stay on target and meet your fitness goals, it’s essential that you develop a routine that you enjoy. Change it up as often as you like to prevent yourself from getting bored and to target different muscle groups.
Along with weight and resistance exercises, amp up your usual activities, such as climbing stairs or carrying heavy bags, to build muscular strength and endurance.
Make a point to incorporate more of these everyday tasks into your daily routine so you can enjoy the benefits of a strong body.
Last medically reviewed on October 31, 2019