A device-free approach to program resistance training in women: The level of effort method.

Abstract

This research analyzed the validity of the level of effort method to practically prescribe relative intensity (%1RM) and velocity loss (%VL) in women. We examined the i) inter- and intra-subject (test-retest) variability in the number of repetitions to failure (nRM) at different %1RMs, as well as ii) the relationship between the repetitions being completed and %VL being incurred. Analyses covered three %1RMs (65%-75%-85% 1RM), two exercises (bench press [BP] and squat [SQ]), and two groups of women with different strength levels (high and low, n=12 per group). To analyze the inter- and intra-subject variability, women completed two rounds of repetition-to-failure tests against the aforementioned %1RMs. Velocity was monitored to examine the relationship between the repetitions being completed and %VL incurred. For both strength groups, exercises, and %1RMs examined, the nRM showed very low inter- (Confidence interval 95%≤4 repetitions) and intra-subject (Standard error of measurement≤1.7 repetitions) variability. Very close fits were found for individual's relationships between the repetitions being completed and the %VL incurred for the low (BP, mean R²=0.975, SQ, mean R²=0.938) and high (BP, mean R²=0.975, SQ, mean R²=0.934) strength groups. In conclusion, the level of effort method is a technology-free approach to program %1RM and %VL in women.