Asking what repetitions maximum (RM) means may appear to be a silly question since this term has been in use for well over fifty years. But, it is being asked because more and more athletes appear to be ignoring the true meaning of what repetition maximum means. As a result they are not experiencing the gains possible from the workout.
Because of this it may be time to redefine, or explain more fully what RM stands for. One maximum repetition (1 RM) is used to indicate the most weight you can lift for one repetition. If you can do two repetitions it means that you did not use sufficient weight for it to be a true maximum repetition.
Thus maximum repetition means the most repetitions you can do. Typically the exercises should be done with good form. However, this recommendation is typically ignored when the athlete is striving to overcome the resistance. But to decrease the chance of injury you should adhere to good form.
The amount of weight should allow you to do the repetitions called for. For example, doing a routine that calls for 20 maximum repetitions means the most weight you can lift for “20” repetitions. The quotes before and after 20 is used to indicate that 20 is the target number of repetitions. It does not mean that you must stop when you get to 20 repetitions if you are capable of doing more.
This is often misunderstood because it means that on any given day you may do anywhere from 17 to 23 repetitions. In other words, with 20 as the target you may only be able to do 18. This will be your maximum for that day. On the next workout day you may do 20 and in the following week it may be 22 or 23 repetitions even though 20 is the target.
When you consistently go above 20 it indicates that you are ready to increase the resistance which will drop you down to where you will not be able to hit 20 for your maximum number of repetitions. You then gradually build up to the point where you are doing more than 20 in a future workout. When this occurs you once again increase the resistance.
In essence, 20RM implies a range in which the repetitions should fall. The RM means that you are using the most the most weight you can handle that falls in this repetition range. The last few repetitions should be the most you can do with good form and they should be almost as difficult as doing a 1 RM lift, especially if it too was done with good form.
The concept of using a range of repetitions is often misunderstood. Because of this many athletes have a tendency to stop when they reach 20 even though they are capable of going well beyond. They have a tendency to use a weight that allows them to do 20 repetitions without great effort especially in the last few repetitions.
However, in order to get productive results from the strength training program, you must push yourself to do as many repetitions as possible but with good form. If you can do more than 20 repetitions you should do this. If you do more repetitions in 2-3 consecutive sessions it indicates that more weight is needed.
In order to do the 20 RM routine it does not mean you should go to exhaustion, it simply means doing the most you can for that exercise while still maintaining good technique (correct form). If you can go beyond 20, you do. If you are forced to stop before the 17th repetition it indicates that the weight is too heavy and that you should cut back.
For any strength training program to be of value you must push yourself to do the maximum number of repetitions possible while still maintaining good form. If the form (technique) begins to deteriorate you should stop immediately. Doing more repetitions with poor form not only leads to injury but can develop bad habits.
For more information on repetitions maximum and the 1 x 20 RM program, see Biomechanics and Kinesiology of Exercise.
Rm is the most important thing