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

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This research analyzed the validity of the level of effort method to practically prescribe relative intensity (%1RM) and velocity loss (%VL) in women. We examined the (i) inter- and intrasubject (test–retest) variabilities in the number of repetitions to failure (nRM) at different%1RMs and (ii) the relationship between the repetitions being completed and%VL being incurred. Analyses covered three%1RMs (65–75–85%1RM), two exercises [bench press (BP) and squat (SQ)], and two groups of women with different strength levels (high and low, n=12 per group). To analyze the inter- and intrasubject variabilities, women completed two rounds of repetition-to-failure tests against the aforementioned%1RMs. Velocity was monitored to examine the relationship between the repetitions being completed and%VL incurred. For both strength groups, exercises, and%1RMs examined, the nRM showed very low inter- (95% confidence interval≤4 repetitions) and intrasubject (standard error of measurement≤1.7 repetitions) variabilities. Very close fits were found for individual’s relationships between the repetitions being completed and the%VL incurred for the low (BP, mean R 2=0.975, SQ, mean R 2=0.938) and high (BP, mean R 2=0.975, SQ, mean R 2=0.934) strength groups. In conclusion, the level of effort method is a technology-free approach to program%1RM and%VL in women.