Regulating Explosive Resistance Training Intensity Using the Rating of Perceived Exertion

Abstract

Explosive resistance training (ERT) improves older adults' strength and power, and methods to make this form of training more accessible and useful to older adults are needed. The purpose of this study was to evaluate whether the rating of perceived exertion (RPE) scale would predict a broad range of ERT intensities on the leg press with older adults. If successful, then a load-RPE relationship could be used to regulate the intensity of training loads for ERT with older adults, allowing the elimination of maximal strength testing. Twenty-one older adults (≥65 years) with resistance training experience took part in 2 testing sessions. Session 1: Subjects performed high-velocity repetitions on the leg press for up to 9 loads (from 60 to 140% body weight) presented in quasi-randomized order, and then reported their RPE for each load. Session 2: A 1 repetition maximum (1RM) strength test was conducted. Regression analysis revealed that the average RPE across subjects for each load strongly predicted the average %1RM across subjects (R2 = 99.5%; p < 0.001). This allows the establishment of a load-RPE relationship for use in selecting ERT loads for older adults on the leg press. For example, high-intensity loads (70-90% 1RM) that would elicit both strength and power gains when used with ERT aligned with an RPE of 14-16. Lighter loads that may be useful for training for power, but not strength (<70% 1RM), were identified with RPE scores of 13 and lower. The load-RPE relationship may simplify the regulation of intensity of ERT with older adults on the leg press, where the exercising older adult could be guided to select loads according to their RPE.

Effects of exercise intensity on perceived exertionduring multiple sets of bench press to volitional failure

“…15,16 Similarly, RPE has been used to monitor the intensity during an RT program. [17][18][19] Previous investigations have demonstrated a relationship between intensity of resistance exercise and RPE within or after sets [19][20][21][22][23][24][25][26][27] , during the session (session-RPE), and after a RT session. 28,29 While these aforementioned studies provide useful information, all employed a predetermined number of repetitions in single or multiple sets.…”

Case Report: Rehabilitation of a 65 Year-Old Female with Statin-Induced Rhabdomyolysis

“…The RPE has been shown to be a reliable method to quantify exercise intensity for both aerobic and resistance training (Day, McGuigan, Brice, & Foster, 2004). Row et al reported that during resistance training, a RPE score of 14-16 would elicit strength and power gains, while a score of 13 or lower would be useful for improving power in older adults (Row, Knutzen, & Skogsberg, 2012). Instructing the patient to select a load that would match a score 13 would have been a more objective way to measure exercise intensity and progression.…”

Rating of Perceived Exertion for Quantification of the Intensity of Resistance Exercise

“…Most studies of RPE anchoring have investigated the relationship between the RPE and the %1RM or %MVC [9,17,19,20,22,26,28,35,[37][38][39]. This relationship shows in Figure 2.…”

“…The Borg 15-point RPE scale is a modified 6-20-point RPE scale [22,23]. This scale is presented in Table 2.…”

“…Physicians, physical therapists, and medical staff should use RPE for determining the intensity of resistance exercise in clinical practise. [22][23][24][25][26][27][28][29]. The rating on the Borg 15-point RPE scale increased as the intensity of resistance exercise increased.…”