Preview
Hüseyin Akbulut, MSc (2026). 5RM Test Protocol: Norms and Application. Sporeus. Retrieved, October 27, 2026. https://sporeus.com/en/egzersiz-testleri-en/5rm-test-protocol/
Measures: Strength endurance, 1RM estimate
Table of Contents
Difficulty: Moderate | Category: Strength
Protocol
The 5RM Test Protocol aims to determine the maximum weight the participant can lift with full form only 5 times. It is safer than the 3RM and more participant-friendly than the 1RM.
Preparation: General warm-up 10 minutes. Movement-specific warm-up: 15 reps very light weight, 8 reps at 50%, 5 reps at 70%, 3 reps at 85%, 2 reps at 90%. Participant estimates the weight they can do 5 reps with.
Test Procedure: The participant completes 5 repetitions with the selected weight. If successful, increases by 5% and rests 3–5 minutes. If failure or form breakdown occurs at the 5th repetition, the previous weight is accepted as the 5RM. Ideally found within 3–5 trials.
Calculation: 5RM → 1RM:
– Epley: 1RM = 5RM × (1 + 0.0333 × 5) = 5RM × 1.167
– Brzycki: 1RM = 5RM / (1.0278 − 0.0278 × 5) ≈ 5RM × 1.125
Typical 5RM → 1RM ratios for different movements:
– Bench Press: 5RM ≈ 87% 1RM
– Squat: 5RM ≈ 85% 1RM
– Deadlift: 5RM ≈ 86% 1RM
Post-Test: Stretching and cool-down. The 5RM weight can be used directly as a 85% intensity set in the training program.
Formula
1RM (Epley) = 5RM × 1.167; 1RM (Brzycki) = 5RM × 36 / (37 − 5) = 5RM × 1.125
Equipment Required
barbell and squat rack / bench
Normative Values (Age: 20-29)
| Classification | Male | Female |
|---|---|---|
| Excellent | 5RM bench >1.3 × BW | 5RM bench >0.85 × BW |
| Good | 5RM bench 1.0-1.3 × BW | 5RM bench 0.65-0.85 × BW |
| Average | 5RM bench 0.8-1.0 × BW | 5RM bench 0.5-0.65 × BW |
| Below Average | 5RM bench 0.6-0.8 × BW | 5RM bench 0.35-0.5 × BW |
| Poor | 5RM bench <0.6 × BW | 5RM bench <0.35 × BW |
Practical Applications
The 5RM test is the most commonly used protocol for initial assessment and periodization planning in CrossFit and strength programs.
Limitations
Cumulative fatigue can accumulate over 5 repetitions; the last rep may reduce form quality. Formulas vary based on strength endurance.
Related Tests: 1RM Back Squat, 3RM Test Protocol, Push-Up Test
Sources: Baechle TR & Earle RW, 2008, NSCA Essentials; Haff GG & Triplett NT, 2016
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 5RM Test Protocol aims to determine the maximum weight the participant can lift with full form only 5 times. It is safer than the 3RM and more participant-friendly than the 1RM. Preparation: General warm-up 10 minutes. Movement-specific warm-up: 15 reps very light weight, 8 reps at 50%, 5 reps at 70%, 3 reps at 85%, 2 reps at 90%. Participant estimates the weight they can do 5 reps with. Test Procedure: The participant completes 5 repetitions with the selected weight. If successful, increases by 5% and rests 3–5 minutes. If failure or form breakdown occurs at the 5th repetition, the previous weight is accepted as the 5RM. Ideally found within 3–5 trials. Calculation: 5RM → 1RM: - Epley: 1RM = 5RM × (1 + 0.0333 × 5) = 5RM × 1.167 - Brzycki: 1RM = 5RM / (1.0278 − 0.0278 × 5) ≈ 5RM × 1.125 Typical 5RM → 1RM ratios for different movements: - Bench Press: 5RM ≈ 87% 1RM - Squat: 5RM ≈ 85% 1RM - Deadlift: 5RM ≈ 86% 1RM Post-Test: Stretching and cool-down. The 5RM weight can be used directly as a 85% intensity set in the training program. Formula
1RM (Epley) = 5RM × 1.167; 1RM (Brzycki) = 5RM × 36 / (37 − 5) = 5RM × 1.125
Equipment Required
barbell and squat rack / bench
