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Let the Pleasure Guide Your Resistance Training Intensity
Hassan Mohamed Elsangedy1, Daniel Gomes DA Silva Machado1,2, Kleverton Krinski3
1Department of Physical Education, Federal University of Rio Grande do Norte, Natal, RN, BRAZIL.
Medicine and Science in Sports and Exercise
|February 13, 2018
Summary
The Feeling Scale (FS) reliably helps individuals self-regulate resistance training (RT) intensity. Lower FS ratings accurately correspond to lifting heavier weights during RT exercises.
Area of Science:
- Exercise Physiology
- Sports Science
- Human Movement
Background:
- Self-regulation of exercise intensity is crucial for optimizing training outcomes.
- The Feeling Scale (FS) is a subjective measure of perceived exertion.
- Its utility in guiding resistance training (RT) intensity requires further investigation.
Purpose of the Study:
- To assess the feasibility and reliability of the Feeling Scale (FS) for self-regulating resistance training (RT) intensity.
- To determine if participants can accurately match RT loads to subjective FS ratings.
Main Methods:
- Sixteen sedentary men underwent familiarization and one-repetition maximum (1RM) testing.
- Participants completed 16 RT sessions, using FS descriptors (FS +5 to FS -1) to self-select resistance loads.
- Exercises included leg press, chest press, knee extension, and biceps curl for three sets of 10 repetitions.
Main Results:
- A significant inverse relationship was observed between FS descriptors and %1RM lifted (P < 0.001).
- Higher %1RM loads were lifted with lower FS ratings (e.g., FS -1 corresponded to ~80% 1RM).
- High reliability (ICC 0.73-0.99) and low coefficients of variation (~2-7%) were found for self-selected loads across sessions.
Conclusions:
- The Feeling Scale (FS) is a feasible and reliable tool for self-regulating RT intensity.
- Lower subjective ratings on the FS correspond to objectively higher training loads.
- This provides a practical method for individuals to modulate RT intensity based on perceived exertion.
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