Influence of a Personal Trainer on Self-selected Loading During Resistance Exercise.

Dias, MRC, Simao, RF, Saavedra, FJF, and Ratamess, NA. Influence of a personal trainer on self-selected loading during resistance exercise. J Strength Cond Res 31(7): 1925-1930, 2017-The purpose of this study was to compare differences in muscle strength and self-selected resistance training intensities between trained subjects who trained under the supervision of a personal trainer (PT) and those who trained without supervision (WoPT). Twenty-one trained subjects, men (n = 12) and women (n = 9), completed 3 sessions (separated by 48 hours) in the following sequence: first session, self-selected intensity assessment consisting of performance of 3 sets of 10 repetitions for the leg press (LP), bench press (BP), leg extension (LE), and arm curl (AC) exercises with self-selected load; second session, a 1 repetition maximum (1RM) test to determine subjects' maximal strength in the 4 exercises; and third session, a 10RM test to determine the maximum load completed for 10 repetitions for each exercise. Self-selected training loads were significantly higher in PT compared with WoPT for the LP (by 15.6%), BP (by 26.6%), LE (by 12.1%), and AC (by 22.2%) exercises. Self-selected training loads expressed relative to 1RM and 10RM data were significantly higher in PT (49-59.5% of 1RM; 62.7-77.3% of 10RM) than WoPT (41-58.7% of 1RM; 58.7-76.2% of 10RM) with largest difference observed in the lower-body exercises. Ratings of perceived exertion values were significantly higher in PT compared with WoPT. The results of the present study indicated that supervised resistance training with a personal trainer was advantageous in trained subjects although self-selected loading was still considerably lower than 1RM and 10RM percentage values.

Self-Selected Training Load and RPE During Resistance and Aerobic Training Among Recreational Exercisers.

This study compared training load and ratings of perceived exertion (RPE) during resistance training (RT) and aerobic training (AT) sessions at self-selected intensity. Participants were 54 recreationally trained subjects assigned to either RT or AT groups. During RT, participants performed three sets of 10 repetitions of each exercise at a self-selected intensity (load). After RT completion, participants performed one repetition maximum (1RM) and 10RM tests. During AT, participants performed a treadmill exercise at a self-selected intensity and duration (velocity and time). After AT completion, participants performed a treadmill maximal exercise test using a ramp protocol. During RT, subjects chose an intensity (43.6%-60.2% 1RM) below typical training recommendations, and RPE increased in successive exercise sets. During AT, participants chose an intensity (83.9% Heart Ratepeak) in line with typical training recommendations, and RPE increased from the first to second quartile of the session (from a mean of 3.9, standard deviation [ SD] = 1.7 to a mean of 5.4, SD = 1.7; p < .05) and remained stable thereafter. These recreationally trained participants self-selected lower RT intensities than are typically recommended for strength and hypertrophy increases (>67% 1RM) and AT intensities in line with typically recommended intensity (64%-95% HRmax) for cardiovascular fitness increases. Thus, for recreational trained individuals to perform RT at recommended intensities, specific instruction will be required.