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

Area of Science:

• Exercise Physiology
• Sports Science
• Strength and Conditioning

Background:

• Determining optimal training intensity is crucial for strength development.
• Self-selected (SS) training intensity may differ from imposed (IM) intensity protocols.
• Understanding the learning curve of resistance training intensity is important for novice and experienced individuals.

Purpose of the Study:

• To evaluate the effectiveness of a 2-week strength training intervention on self-selected (SS) resistance training intensity.
• To compare the impact of imposed (IM) versus self-selected (SS) training protocols on subsequent lifting intensity.
• To analyze changes in percentage of one repetition maximum (% 1RM), repetitions, and ratings of perceived exertion (RPE) over the intervention period.

Main Methods:

• 18-40 year old subjects (n=20) underwent a 2-week resistance training program with either imposed (IM) or self-selected (SS) loads.
• Training included chest press, leg press, triceps extension, bicep curl, and shoulder press, with subjects completing 2 sets per machine.
• Loads, repetitions, and RPE were recorded, with IM loads adjusted to achieve approximately 70% 1RM, while SS loads were chosen without feedback.

Main Results:

• Both IM and SS groups achieved mean intensities exceeding 60% 1RM for practiced lifts post-intervention.
• Significant increases in % 1RM were observed from day 1 to day 6 for both IM (57.2% to 74.7%) and SS (47.2% to 66.2%) groups.
• While RPE increased and repetitions decreased across days, no significant post-training differences in SS loads or repetitions were found between IM and SS groups.

Conclusions:

• A 2-week supervised resistance training intervention, regardless of imposed or self-selected intensity, leads to participants selecting loads greater than 60% 1RM.
• The learning effect over 2 weeks allows individuals to appropriately self-select resistance training intensities.
• Further research is needed to explore the long-term effects and transferability of this learned intensity to novel exercises.