Preview
Hüseyin Akbulut, MSc (2026). 3RM Test Protocol: Norms and Application. Sporeus. Retrieved, October 26, 2026. https://sporeus.com/en/egzersiz-testleri-en/3rm-test-protocol/
Measures: Submaximal strength (1RM estimate)
Table of Contents
Difficulty: Moderate | Category: Strength
Protocol
The 3RM Test Protocol is a safer strength test that determines the 1RM estimate by identifying the maximum weight the participant can lift only 3 times. It is recommended for inexperienced participants and individuals post-rehabilitation.
Preparation: The test movement is determined (bench press, squat, deadlift, etc.). A 10-minute general warm-up and movement-specific warm-up sets are performed. The participant is instructed to select a weight they can complete exactly 3 full repetitions with.
Test Procedure: The participant completes 3 repetitions with the selected weight. If 3 reps are successfully completed, weight is increased by 5–10% and reattempted after 3–5 minutes of rest. If the third repetition fails, the previous weight is accepted as the 3RM. Ideally, the 3RM is found within 3–5 trials.
Calculation: 3RM → 1RM conversion formulas:
– Epley: 1RM = 3RM_weight × (1 + 0.0333 × 3) = 3RM × 1.10
– Brzycki: 1RM = 3RM_weight / (1.0278 − 0.0278 × 3) ≈ 3RM × 1.06
– Lander: 1RM = (100 × 3RM_weight) / (101.3 − 2.67123 × 3)
Post-Test: Stretching exercises are performed. Movement and weight for 1RM estimate are reported. A minimum of 48 hours of rest is required before comparing with an actual 1RM test.
Formula
1RM (Epley) = 3RM × 1.10; 1RM (Brzycki) = 3RM × 36 / (37 − 3) ≈ 3RM × 1.06
Equipment Required
barbell and related equipment (squat rack or bench)
Normative Values (Age: 20-29)
| Classification | Male | Female |
|---|---|---|
| Excellent | 3RM squat >1.8 × BW | 3RM squat >1.3 × BW |
| Good | 3RM squat 1.4-1.8 × BW | 3RM squat 1.0-1.3 × BW |
| Average | 3RM squat 1.0-1.4 × BW | 3RM squat 0.7-1.0 × BW |
| Below Average | 3RM squat 0.7-1.0 × BW | 3RM squat 0.5-0.7 × BW |
| Poor | 3RM squat <0.7 × BW | 3RM squat <0.5 × BW |
Practical Applications
The 3RM test is the preferred protocol for safe 1RM estimation in sports science students, recreational athletes, and rehabilitation patients.
Limitations
3RM→1RM conversion formulas contain ±5–10% estimation error. Individual strength endurance affects conversion accuracy.
Related Tests: 1RM Back Squat, 5RM Test Protocol, Isometric Squat Force Test
Sources: Baechle TR & Earle RW, 2008, NSCA Essentials; LeSuer DA et al., 1997, J Strength Cond Res
Hüseyin Akbulut is the founder of Sporeus and author of THRESHOLD (EŞİK), a 540-page Turkish-language book on endurance science.
- 540pp THRESHOLD Book
- MSc Sport Sciences
- Marmara University
Protocol The 3RM Test Protocol is a safer strength test that determines the 1RM estimate by identifying the maximum weight the participant can lift only 3 times. It is recommended for inexperienced participants and individuals post-rehabilitation. Preparation: The test movement is determined (bench press, squat, deadlift, etc.). A 10-minute general warm-up and movement-specific warm-up sets are performed. The participant is instructed to select a weight they can complete exactly 3 full repetitions with. Test Procedure: The participant completes 3 repetitions with the selected weight. If 3 reps are successfully completed, weight is increased by 5–10% and reattempted after 3–5 minutes of rest. If the third repetition fails, the previous weight is accepted as the 3RM. Ideally, the 3RM is found within 3–5 trials. Calculation: 3RM → 1RM conversion formulas: - Epley: 1RM = 3RM_weight × (1 + 0.0333 × 3) = 3RM × 1.10 - Brzycki: 1RM = 3RM_weight / (1.0278 − 0.0278 × 3) ≈ 3RM × 1.06 - Lander: 1RM = (100 × 3RM_weight) / (101.3 − 2.67123 × 3) Post-Test: Stretching exercises are performed. Movement and weight for 1RM estimate are reported. A minimum of 48 hours of rest is required before comparing with an actual 1RM test. Formula
1RM (Epley) = 3RM × 1.10; 1RM (Brzycki) = 3RM × 36 / (37 − 3) ≈ 3RM × 1.06
Equipment Required
barbell and related equipment (squat rack or bench)
