When you step into the gym, you’re stepping into an opportunity. Your goal? Set a personal record (PR). Now, hitting a PR every single time might not happen—but if your training program and habits are solid, you’ll be setting them regularly.

And let’s clear up a common misconception: PRs aren’t just about hitting a 1 Rep Max (1 RM). In fact, a 1 RM is only one type of PR. Let’s break it down.

The Difference Between PRs and 1 RMs

• PRs: Anytime you achieve something new in your training that you’ve never done before, that’s a PR. It could be lifting heavier, completing more reps, or even running faster.

• 1 RMs: This is a specific type of PR where you lift the maximum amount of weight you can for one rep on a specific lift.

Best Practices for Testing a 1 RM

A 1 RM is exciting, but it’s not something to take lightly. Here’s how to approach it:

• Preparation is key. You shouldn’t just walk into the gym and decide to test your 1 RM on a whim. Proper training and progressive overload over weeks or months are essential.

• Know the impact. Testing a 1 RM is intense and taxing on your body and nervous system. Limit it to 3–4 times per year.

• It’s optional. You don’t need to test your 1 RM to get stronger, especially if it doesn’t align with your goals.

Best Practices for General PRs

Unlike 1 RMs, PRs can (and should) happen often, no matter where you are in your fitness journey.

• Push yourself. Aim to accomplish something new every session—small progress adds up.

• Follow a solid plan. A good training program will set you up for frequent, consistent PRs.

• Celebrate progress. Even the smallest improvements are worth acknowledging. Week after week, focus on being just a little better than you were before.

Ways to Hit PRs Every Week

PRs aren’t limited to lifting the heaviest weight. Here are some ways to set new personal records:

• Lift heavier for the same number of reps.

• Complete more reps with the same weight.

• Add an extra set at the same weight and reps.

• Run farther or faster than before.

• Less rest time between movements

• Jump higher, row faster, or master a new skill—the possibilities are endless.

PRs and Training Experience

The frequency of your PRs will naturally change as you gain experience:

• Beginners: PRs come almost every session as your body adapts quickly.

• Intermediates: PRs occur across multiple exercises in most sessions.

• Advanced: PRs may happen less often, but even small wins matter.

Why PRs Matter

While social media might make it seem like 1 RMs are the only thing worth celebrating, that couldn’t be further from the truth. PRs are deeply personal—they’re not about comparing yourself to anyone else. They’re about you vs. you.

Tracking and celebrating all types of PRs is essential for monitoring progress. Whether your goal is strength, endurance, or skill-building, PRs show that you’re moving forward.

If you feel stuck or don’t know how to start tracking your progress, I’m here to help. Let’s figure out the best approach for your goals. You don’t need to be in New York for us to work together—reach out for a free consultation, and let’s make progress happen!