Self-Selected Training Load and RPE During Resistance and Aerobic Training Among Recreational Exercisers

Abstract

This study compared training load and ratings of perceived exertion (RPE) during resistance training (RT) and aerobic training (AT) sessions at self-selected intensity. Participants were 54 recreationally trained subjects assigned to either RT or AT groups. During RT, participants performed three sets of 10 repetitions of each exercise at a self-selected intensity (load). After RT completion, participants performed one repetition maximum (1RM) and 10RM tests. During AT, participants performed a treadmill exercise at a self-selected intensity and duration (velocity and time). After AT completion, participants performed a treadmill maximal exercise test using a ramp protocol. During RT, subjects chose an intensity (43.6%-60.2% 1RM) below typical training recommendations, and RPE increased in successive exercise sets. During AT, participants chose an intensity (83.9% Heart Rate) in line with typical training recommendations, and RPE increased from the first to second quartile of the session (from a mean of 3.9, standard deviation [ SD] = 1.7 to a mean of 5.4, SD = 1.7; p < .05) and remained stable thereafter. These recreationally trained participants self-selected lower RT intensities than are typically recommended for strength and hypertrophy increases (>67% 1RM) and AT intensities in line with typically recommended intensity (64%-95% HR) for cardiovascular fitness increases. Thus, for recreational trained individuals to perform RT at recommended intensities, specific instruction will be required.

Mind the gap! A survey comparing current strength training methods used in men’s versus women’s first team and academy soccer

“…There are benefits with using subjective measures, such as low cost, efficiency, and not requiring a maximum strength test for prescription (Greig et al 2020). However, self-selected loads could be sub-optimal, as exercises have been suggested to be significantly underloaded (Dias et al 2018). The balance between ease of application and athletic benefits should be considered, as training time may limit opportunities for physical development and methods need to be effective.…”

Effects of an App-Based Physical Exercise Program on Selected Parameters of Physical Fitness of Females in Retirement: A Randomized Controlled Trial

“…Although exercise intensity was prescribed via rating of perceived exertion, it was up to the participants to actually achieve this intensity and there is a possibility that exercises were done at other intensities ( Kilpatrick et al, 2020 ). Evidence exists that self-selected exercise intensity is often below the recommended one ( Focht, 2007 ; Elsangedy et al, 2013 ; Dias et al, 2018 ). Notably, recent studies dealing with unsupervised technology-based programs have faced similar challenges, with chair-rise tests producing promising but not significant results ( Yerrakalva et al, 2019 ; Van den Helder et al, 2020 ; Geraedts et al, 2021 ).…”

Can people self-select an exercise intensity sufficient to enhance muscular strength during weight training?

“…In studies with resistance-trained people (at least 12 months of experience with weight training), the self-selected loads were lower than those recommended for eliciting strength gains. [17,20] These studies consisted of only 1 experimental session. In the study of Faries and Lutz [28] that lasted 6 weeks, the authors observed that in the fifth training session, the loads reached those recommended by the guidelines.…”

“…In the last 5 years, several studies have been published testing this strategy in weight training. [17–21] In studies with sedentary elderly, it was observed that they self-selected intensities according to the last guidelines. [18,21] In a study by Elsangedy et al, [19] sedentary male subjects selected intensities above the intensity suggested to increase their strength.…”

“…However, in studies conducted with recreationally trained adults (minimum of 6 months of resistance training experience), it was observed that these loads were below the recommended intensity to enhance muscle strength. [17,20]…”