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Do novices select the appropriate resistance?
Do individuals who select their own resistance exercise at the recommended intensity level? According to researchers at Grand Valley State University and Wayne State College, no they do not.
Thirteen men and seventeen women volunteered for the study. All subjects were previously untrained, and novices to resistance training. The subjects were asked to “choose a load that you feel will be sufficient to improve your muscular strength.” No instructions were provided on the number of repetitions to perform, or to lift to fatigue.
The protocol consisted of two sets with two-minute rest intervals. All exercises were performed on machines in the following order: seated bench press, leg extension, seated row, shoulder press, and bicep curl. The value of the weight was also covered with tape so that subjects were blind to the actual weight they were lifting. Subjects returned forty-eight to seventy-two hours later to perform a second trial. No feedback on repetitions or intensity of the previous trial was provided. Within 48 hours of the second trial, subjects were tested for 1RM.
Results showed that both males and females selected intensities that were below 60% 1RM for all lifts. As the authors point out, research has shown that intensities of at least 60-75% of 1RM are required for strength and hypertrophy gains. The individuals in this study selected intensities within the 40-60% 1RM range, which is not adequate to elicit any changes.
The authors suggest that in the health and fitness industry, trainers work with clients to perform strength testing, and proper instruction on the intensities required to elicit muscular changes. If individuals are left to self-select weights, their intensities will be too low. As a result, they will be more likely to drop out because they see no changes and become discouraged.
Glass SC, Stanton DR. (2004). Self-selected resistance training intensity in novice weightlifters. Journal of Strength and Conditioning Research, 18(2): 324 – 327.
Do individuals who select their own resistance exercise at the recommended intensity level? According to researchers at Grand Valley State University and Wayne State College, no they do not.
Thirteen men and seventeen women volunteered for the study. All subjects were previously untrained, and novices to resistance training. The subjects were asked to “choose a load that you feel will be sufficient to improve your muscular strength.” No instructions were provided on the number of repetitions to perform, or to lift to fatigue.
The protocol consisted of two sets with two-minute rest intervals. All exercises were performed on machines in the following order: seated bench press, leg extension, seated row, shoulder press, and bicep curl. The value of the weight was also covered with tape so that subjects were blind to the actual weight they were lifting. Subjects returned forty-eight to seventy-two hours later to perform a second trial. No feedback on repetitions or intensity of the previous trial was provided. Within 48 hours of the second trial, subjects were tested for 1RM.
Results showed that both males and females selected intensities that were below 60% 1RM for all lifts. As the authors point out, research has shown that intensities of at least 60-75% of 1RM are required for strength and hypertrophy gains. The individuals in this study selected intensities within the 40-60% 1RM range, which is not adequate to elicit any changes.
The authors suggest that in the health and fitness industry, trainers work with clients to perform strength testing, and proper instruction on the intensities required to elicit muscular changes. If individuals are left to self-select weights, their intensities will be too low. As a result, they will be more likely to drop out because they see no changes and become discouraged.
Glass SC, Stanton DR. (2004). Self-selected resistance training intensity in novice weightlifters. Journal of Strength and Conditioning Research, 18(2): 324 – 327.
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