Effect of traditional resistance and power training using rated perceived exertion for enhancement of muscle strength, power, and functional performance

Abstract

The present study compared the effects of 12 weeks of traditional resistance training and power training using rated perceived exertion (RPE) to determine training intensity on improvements in strength, muscle power, and ability to perform functional task in older women. Thirty healthy elderly women (60-75 years) were randomly assigned to traditional resistance training group (TRT; n = 15) or power training group (PT; n = 15). Participants trained twice a week for 12 weeks using six exercises. The training protocol was designed to ascertain that participants exercised at an RPE of 13-18 (on a 6-20 scale). Maximal dynamic strength, muscle power, and functional performance of lower limb muscles were assessed. Maximal dynamic strength muscle strength leg press (≈58 %) and knee extension (≈20 %) increased significantly (p < 0.001) and similarly in both groups after training. Muscle power also increased with training (≈27 %; p < 0.05), with no difference between groups. Both groups also improved their functional performance after training period (≈13 %; p < 0.001), with no difference between groups. The present study showed that TRT and PT using RPE scale to control intensity were significantly and similarly effective in improving maximal strength, muscle power, and functional performance of lower limbs in elderly women.

Keywords: Effort; Older women; Rate of force development; Strength training.

Fig. 1

Design of participant recruitment and location. TRT traditional resistance training, PT power training

Fig. 2

Absolute values (mean ± SD; kg) of one-repetition maximum (1-RM) of leg press (a) and knee extension (b) before and following 12 weeks of training. TRT traditional resistance training (n = 13), PT power training (n = 12). Asterisks represent significant differences between pre- and post-training (p < 0.001)