The Use of RPE with Older Adults to Identify Training Loads for High-Velocity Resistance Training

Methods of self-selecting loads for resistance training have yielded mixed results; many people select loads that are too light to provide an adequate strength training stimulus. Maximal strength training is often used to identify the training load, but this is not always well tolerated by older individuals. A qualitative method of determining a useful training load for high-velocity resistance training (HVRT) is needed. PURPOSE: To assess the utility of using the rating of perceived exertion (RPE) scale with older adults to determine appropriate training loads for HVRT on the leg press. METHODS: Twenty-three healthy older adults (mean age (s.d.): 76.95 (5.6) yrs) with varying levels of experience with resistance training (10 (9.7) yrs), but no experience with HVRT volunteered to take part in two sessions on non-consecutive days. Visit 1: subjects experienced multiple high-velocity repetitions on the leg press for nine loads relative to their body weight, as tolerated by the subject (from 60-140% body weight, BW). The loads were presented in randomized order, and a curtain concealed the actual load being lifted. Following each set, the subjects reported their RPE based on their experience during the high-velocity trials. Visit 2: a one-repetition maximum (1RM) strength test was conducted. Each load experienced on the first visit was related to the 1RM. Stepwise regression analyses were used to 1) test the effects of the load (in %BW) on RPE, and 2) to determine if RPE can predict %1RM. RESULTS: The RPE score increased significantly as a function of the nine loads relative to body weight with age as a significant covariate (R2adj = 62.7%, p<0.001). Further, RPE significantly predicted the percentage of 1RM (%1RM) that corresponded with the testing loads (60-140% BW), and sex*, age*, and experience^ also contributing to the model (R2adj = 62.7%, *p<0.005, ^p<0.05). CONCLUSIONS: RPE has potential to be used to estimate training loads adequate to improve strength and power of older adults during HVRT on the leg press, while avoiding the self-selection of overly light loads as well as maximal strength testing. Loads corresponding with 70-80% 1RM (typical resistance training loads) elicited RPE ratings of 14-16, corresponding with ~110-130% BW. These relationships are modified by sex, age, and experience with resistance training.