The 5 Repetition Maximum (5RM) is considered as one of the best methods for assessing the absolute strength capacity of individuals in non-laboratory environments, behind the 3RM and 1RM assessments. It is simply defined as the maximum load an individual can lift for five repetitions with correct technique.

Equipment Required: Access to free weights and a barbell, test administrator x 2 (one spotter and one to record results), stopwatch

Procedure:

1. Participant performs a warm-up with a self-selected load that will allow them to complete a minimum of 8-10 clean & jerk repetitions.
2. Participant rests between 1-5 minutes (time will be agreed by both participant and test administrator).
3. Participant now selects an increased load that will enable them to complete 5 clean & jerk repetitions.
4. Participant rests for the agreed upon time (between 1-5 mins).
5. Participant should continue to attempt sets of five clean & jerk repetitions at increased loads (10-20% increments) until a 5RM is achieved.
6. Rest periods should remain at the agreed upon duration between each five repetition attempt, and this time should remain between 1-5 minutes.
7. If multiple 5RM tests are being completed on the same day, it is recommended that all test exercises should be separated by a 5-10 minute rest period.
8. Participant inputs their largest load lifted for 5 repetitions into SharedGoals by clicking on the green “Add score” button.