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Monitoring the training load during resistance training is problematic. There is no universally accepted method of monitoring resistance training. Session rating of perceived exertion (RPE) can delineate intensities and may be a useful tool for strength coaches and athletes.
Keywords: exercise intensity; perceived exertion; periodization
One of the problems facing strength athletes, coaches, and researchers is how to monitor the intensity of the training. Unlike endurance training, where researchers have consistently used measures such as percent Vo2max (8), blood lactate concentration (15), and percent of max heart rate (15) to monitor intensity, there has been no single accepted method to monitor how hard subjects are working during a resistance-training session. This is very important because optimal periodization plans have not been created with resistance-training programs. Resistance training is a high-intensity exercise that cannot readily be quantified using objective measurements.
For athletes training for strength or power, the use of volume of training is an inadequate tool because of the overriding importance of training intensity (3). Monitoring exercise training load and intensity during resistance training is an integral part of a successful periodized exercise plan because careful manipulation of intensity, volume, and recovery phases is vital for optimal results (7, 16). The effects of resistance training are related to the type of exercise used, its intensity, and its volume (4). This problem supports the need for a valid and reliable method of monitoring training intensity. Resistance training represents a complex milieu of perceptual signals including muscle mass recruited in an exercise, type of exercise used, metabolic acidosis, and loading, all of which interact with the type of resistance-exercise protocol that is used.
In this article, we outline the session rating of perceived exertion (RPE) method that can be used to monitor the intensity of resistance training. This method allows for easy and reliable resistance-training program manipulations required for continued increases in strength. We suggest that the session RPE is a practical and accurate assessment tool that can be used in training and competitive settings for athletes and coaches.
Defining Intensity and Volume
Training volume in resistance exercise is a composite of the number of sets, repetitions, and the amount of mass lifted (4). This is an important difference from other types of training where...