A Device-Free Approach to Program Resistance Training in Women: The Level of Effort Method

Area of Science:

• Sports Science
• Exercise Physiology
• Strength and Conditioning

Background:

• Prescribing training intensity is crucial for optimizing strength gains.
• The level of effort method offers a practical approach to guide training intensity.
• Understanding its validity in women is essential for targeted programming.

Purpose of the Study:

• To analyze the validity of the level of effort method for prescribing relative intensity (%1RM) and velocity loss (%VL) in women.
• To examine inter- and intrasubject variability in repetitions to failure (nRM) at various %1RMs.
• To assess the relationship between completed repetitions and incurred %VL.

Main Methods:

• Participants: 24 women (12 high-strength, 12 low-strength).
• Procedures: Two rounds of repetition-to-failure tests at 65%, 75%, and 85% 1RM for bench press (BP) and squat (SQ).
• Measurements: Velocity was monitored to determine %VL and its relationship with nRM.

Main Results:

• Low inter- (≤4 reps) and intrasubject (≤1.7 reps) variability in nRM was observed across all conditions.
• Strong individual relationships were found between completed repetitions and %VL incurred (mean R² ≥ 0.934).
• These findings were consistent across different strength levels and exercises.

Conclusions:

• The level of effort method is a valid and reliable approach for programming %1RM and %VL in women.
• It provides a technology-free, practical strategy for strength training prescription.
• This method can be effectively applied across varying strength levels and exercises.