How to Improve Your One Rep Max at Your Office Desk

Cut workout time by more than 90%.

In this article, we cover:

1. Introduction to strength-measuring devices

2. How they enable one rep max training at your office desk

3. Exercise examples

Strength-Measuring Devices

Earlier this year, the ALLSET team brought in strength testing equipment that EPL and NBA teams use.

They can tell you how much force you output in a stationary position.

Force plates and other devices are used to measure strength and power.

For example, you can find out your force data for this mid-thigh pull exercise, a standard maximum strength test.

You can also see your percentile, progress, force asymmetry, etc.

Get progress data from force detected.

More importantly, the equipment enables you to train differently.

You can do stationary exercises without the devices, using gym equipment or an inelastic band.

Then, measure progress from time to time.

Example of a chest press workout without using dumbbells or barbells.

One Rep Max Office Exercises

If you exert maximum strength during the exercises, it will lead to strength improvements;

The gym equivalent is your one-rep maximum exercise.

An added benefit is that such stationary exercises require less technique practice, making them suitable for more people.

I.e. there is a lower risk of injuries.

Here are three exercises you can do at your desk, as demonstrated with a yoga band:

1. Bicep Curl

2. Triceps Extension

3. Shoulder Press

More exercises, like squats and deadlifts, will be added to this post later, as the ALLSET team also intends to shoot a tutorial video.

Significant Time-Saving Benefits

You will improve your maximum strength by doing multiple repetitions of these exercises in a session.

But more notably, here’s the minimum needed to see strength gains:

Four seconds of exertion.

That’s all!

The ALLSET team has data from our clients to back this up, and researchers have similar findings.

Strength training has never been easier.

Feel free to check out our podcast with a leading researcher in the field, Singapore’s Sports Institute’s head of strength and conditioning, Danny Lum, PhD, if you would like to find out more.

The episode’s show notes are available here.

Corporate Talks, Strength Testing, and Personal Training

If you would like to:

• Learn more on such training

• Get tested to see how you fare

• Go through a guided exercise session

ALLSET offers corporate talks, group classes, and personal training.

Feel free to contact us for a chat.