Self-Selected Resistance Exercise Load: Implications for Research and Prescription

Area of Science:

• Exercise Physiology
• Sports Science
• Strength and Conditioning

Background:

• Resistance training is crucial for enhancing quality of life and athletic performance.
• The relationship between self-selected resistance exercise load and actual effort (repetitions to failure) is not well-understood.
• Accurate load prescription is vital for effective training outcomes.

Purpose of the Study:

• To determine the number of maximum repetitions (repetition maximum) achievable with a self-selected 10-repetition resistance exercise load (S10RL).
• To evaluate if the self-selected load aligns with the intended training intensity (10 repetitions).

Main Methods:

• 160 healthy trained men reported their typical 10-repetition load for the bench press (S10RL).
• Participants then performed as many repetitions as possible (repetition maximum [RMS10RL]) using their S10RL.
• Statistical analysis compared the actual RMS10RL to the reference value of 10 repetitions.

Main Results:

• Participants performed an average of 16 ± 5 repetitions (median = 15) at their S10RL, significantly exceeding the 10-repetition target (p < 0.001).
• A majority (31%) completed 13-15 repetitions, while only 22% performed 10-12 repetitions.
• The findings indicate a substantial discrepancy between self-selected loads and the effort level required for 10 repetitions.

Conclusions:

• Most individuals can perform significantly more repetitions than anticipated with their self-selected loads.
• Current resistance training routines, based on self-selected loads, may not be optimized for maximum effort.
• This highlights potential implications for the efficacy of exercise prescription and the validity of research relying on self-selected intensities.