Effect of a 2-Week Strength Training Learning Intervention on Self-selected Weight Training Intensity

Abstract

PURPOSE: Research has found that novice clients, fail to self-select weight that is heavy enough to promote strength gain. The purpose of this study was to determine the effectiveness of a 2-week strength training learning intervention on self-selected resistance training intensity. METHODS: Subjects between 18-40 y were placed in a control (CON n = 7) or experimental (EXP n = 8) group. Each subject was provided practice training on 5 resistance training machines (chest press, leg press, triceps extension, bicep curl, shoulder press). On 6 different training days, separated by at least 48 h, subjects completed 2 sets on each machine while blinded to the load. CON were instructed to self-select a load to build strength without feedback. Load, repetitions and ratings of perceived exertion (RPE) were recorded. Starting with a self-selected load, EXP were encouraged to lift to fatigue. If EXP exceeded 12 repetitions, the load was increased (Goal- attain 70%1RM). RPE was assessed each set. Post training days, CON and EXP completed self-selection trials for all lifts, plus 3 novel lifts (pec fly, leg extension, shoulder raise). One repetition maximum (1RM) was assessed last. All loads were converted to % 1RM. Comparisons between groups were made using 2Way ANOVA. RESULTS: For % 1RM there were significant main effects for both condition and day (Day 1 EXP = 57.2±12.0%; CON = 47.2±13.7%; Day 6 EXP = 74.7±10.8%; CON = 66.2±13.4%). For repetitions there were significant effects across days (Day 1 EXP = 10.8± 4.8; CON = 12.3± 4.0; Day 6 EXP = 9.3±3.6; CON = 10.0±3.0) with significant interaction effects indicating CON did not change repetition number as load increased. There were significant main effects across days for RPE (Day 1 = 15.4±2.0; Day 6 = 16.5±1.9). All loads selected exceeded 60% 1RM indicating that both EXP and CON treatment achieved adequate training loads. However, among the novel lifts only the pec fly was greater than 60% 1RM (pec fly 63.0±11.0%; leg extension 39.8±12.5%; shoulder raise 53.1±12.8%). CONCLUSION: Two weeks of supervised resistance training resulted in EXP and CON self-selecting loads greater than 60% 1RM. Repeated training exposure resulted in higher self-selected training loads suggesting that repeated exposure to resistance training sessions is an important factor to attain loads that promote strength gain.