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Discipline of Exercise and Sports Science, University of Sydney, Lidcombe, New South
Wales, Australia
Published online: 09 Aug 2012.
To cite this article: Daniel A. Hackett , Nathan A. Johnson , Mark Halaki & Chin-Moi Chow (2012): A novel scale to assess
resistance-exercise effort, Journal of Sports Sciences, 30:13, 1405-1413
To link to this article: http://dx.doi.org/10.1080/02640414.2012.710757
Abstract
In this study, we examined the validity of a novel subjective scale for assessing resistance-exercise effort. Seventeen male
bodybuilders performed five sets of 10 repetitions at 70% of one-repetition maximum, for the bench press and squat. At the
completion of each set, participants quantified their effort via the rating of perceived exertion (RPE) and novel estimatedrepetitions-to-failure scales, and continued repetitions to volitional exhaustion to determine actual-repetitions-to-failure.
There were high correlations between estimated- and actual-repetitions-to-failure across sets for the bench press and squat
(r 0.93; P 5 0.05). During sets 3, 4, and 5, estimated-repetitions-to-failure predicted the number of repetitions to failure
for the bench press and squat, as indicated by smaller effect sizes for differences (ES 0.370.0). The estimated-repetitionsto-failure scale was reliable as indicated by high intraclass correlation coefficients (0.92) and narrow 95% limits of
agreement (0.63 repetitions) for both the bench press and squat. Despite high correlations between RPE and actualrepetitions-to-failure (P 5 0.05), RPE at volitional fatigue was less than maximal for both exercises. Our results suggest that
the estimated-repetitions-to-failure scale is valid for predicting onset of muscular failure, and can be used for the assessment
and prescription of resistance exercise.
Introduction
It is well documented that resistance training is
associated with several health benefits and aids in the
optimization of health and longevity (Winett &
Carpinelli, 2001). For those involved in sport,
resistance training is usually undertaken as part of
an overall training programme to reduce injury risk
and improve performance in another task (Stone,
1990). In contrast, for individuals involved in
bodybuilding and weight-lifting, resistance exercise
forms the major component of a training programme
(Kraemer & Ratamess, 2004). The design of a
resistance training programme involves manipulation of acute programming variables, including the
type of exercise, order of exercise, number of sets,
recovery period, and load (Ratamess et al., 2009).
The intensity of resistance exercise is generally
expressed according to the load used (ACSM,
2009). For example, as a percentage of the maximal
load that could be lifted only once (i.e. percentage of
one-repetition maximum), or through using a load
that limits a lifter to a specific number of repetitions
Correspondence: D. A. Hackett, Discipline of Exercise and Sports Science, University of Sydney, 75 East Street, Lidcombe, NSW 2141, Australia.
E-mail: daniel.hackett@sydney.edu.au
ISSN 0264-0414 print/ISSN 1466-447X online 2012 Taylor & Francis
http://dx.doi.org/10.1080/02640414.2012.710757
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D. A. Hackett et al.
Methods
Participants
Seventeen competitive male bodybuilders (8.2 + 3.2
years of resistance training experience; age 32.3 +
4.7 years; body mass 89.1 + 5.4 kg; stature 178.5 +
4.5 cm; one-repetition maximum 148 + 11 kg and
208 + 22 kg for bench press and squat, respectively)
participated in the study. On the basis of questionnaire data, all participants performed 56 sessions of
resistance training per week involving 23 muscle
groups trained per session (split-training routine),
1216 sets per muscle group per session (34 sets per
exercise) at loads equivalent to 8- to 12-repetition
maximum or 7080% of one-repetition maximum.
All participants reported regular use of both the
bench press and squat in their normal training
routine. In addition, all participants reported not
having taken any banned substances as declared by
the International Olympic Committee (2008) antidoping rules, and were free of musculoskeletal
injuries or conditions when the study took place.
The study received approval from the University of
Sydney Human Research Ethics Committee.
Experimental design
Each participant visited the laboratory on four
occasions, twice for one-repetition maximum testing
and two experimental sessions. Participants were
instructed to maintain their normal diet during the
days preceding visits, to consume their last meal at
least 2 h before exercise, and to avoid using preworkout supplements because of their possible
influence on perceptual responses (Blomstrand,
2001). Moreover, participants were instructed to
refrain from exercises that targeted muscle groups
used for the bench press and squat in the 48 h before
one-repetition-maximum testing. Habituation and
experimental sessions were separated by 48 h to
minimize confounding influences of previous
exercise.
The exercise protocol used to assess the RPE and
estimated-repetitions-to-failure scales consisted of
performing five sets of 10 repetitions at 70% of
one-repetition maximum with 5 min recovery between sets both for the bench press and squat. These
exercises were selected because they are routinely
performed in resistance-training programmes and
are commonly used to assess muscular strength of
the upper and lower body, respectively. All exercises
were undertaken at a controlled speed (no ballistic
movements) through the full range of motion. This
involved full extension during the lifting phase for all
lifts, while during the lowering phase the bar was
moved to chest level (bench press), or to a position
where the thighs were parallel to the floor (squat).
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Descriptor
0
1
2
3
4
5
6
7
8
9
10
Rest
Very, very easy
Easy
Moderate
Somewhat hard
Hard
Very hard
Maximal
Note: The verbal anchors have been changed slightly (e.g. light
becomes easy; strong or severe becomes hard). The participants
were shown this scale at the conclusion of the exercise set and
asked: How would you rate your effort for the set?
Habituation session
After the one-repetition-maximum test session, a copy
of both the RPE and estimated-repetitions-to-failure
scales was provided to each participant. All participants received verbal and written instruction on the
use of the RPE and estimated-repetitions-to-failure
scales. To help participants link their full exercise
stimulus range with their full RPE and estimatedrepetitions-to-failure response range, a memory-anchoring procedure was used. This involved asking
each participant to think of times during training
when they reached exertion that was equal to the
verbal cues at the bottom and top of the scales.
Perceived exertion was assessed via the modified 010
category-ratio RPE scale used in previous resistancetraining studies (Day et al., 2004; Egan, Winchester,
Foster, & McGuigan, 2006; Sweet et al., 2004). The
habituation session involved participants following the
same protocol as used in the experimental session. At
the completion of each set, participants were asked to
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D. A. Hackett et al.
Experimental session
The experimental session began with each participant performing a warm-up that comprised 810
repetitions of a moderate load for each exercise
before the first set of the bench press and squat. After
the warm-up, participants performed five sets of 10
repetitions (or to muscular failure if 10 repetitions
was not possible) at 70% of one-repetition-maximum, for both exercises. During the lifts, participants were encouraged to complete each repetition
through a full range of motion without deviating
from the proper technique, while keeping the lifting
speed constant. Two spotters were present to provide
verbal encouragement and ensure adherence to
correct technique and safety of participants. Both
RPE and estimated-repetitions-to-failure were recorded upon completion of each set, with the order
in which participants reported these ratings randomized between sets. The experimenter was blinded to
randomization. During the reporting of RPE and
estimated-repetitions-to-failure, the barbell remained
supported by the participant at the top of the
concentric phase. Therefore, participants achieved
full extension of the elbow joint while supine for
the bench press, and full extension of the knee joint
while upright for the squat. These positions were held
for approximately 5 s, after which the participant
performed repetitions to volitional exhaustion. During this part of the set, verbal encouragement was
given to each participant to perform as many
repetitions as possible. This was referred to as the
actual-repetitions-to-failure and was indicated by the
inability to perform the concentric phase of a lift.
Once muscular failure was achieved, spotters were
required to remove the load safely from the
participant.
Statistical analysis
Since the estimated-repetitions-to-failure scale was
0 to 10 or greater, any actual-repetitions-tofailure value that was 410 was adjusted to 10. Data
for all recordings are presented as means + standard
deviations (s). Data were analysed using Statistica
v.10.0 (StatSoft Inc., Tulsa, AZ). Parametric tests
compared estimated- and actual-repetitions-to-failure
since the data were interval, normally distributed
(confirmed using probability plots), and had similar
variances. Relationships between estimated- and
actual-repetitions-to-failure across participants for
each exercise were assessed using Pearsons correlations and linear least-products regression (Ludbrook,
1997). Estimated- and actual-repetitions-to-failure for
each exercise were assessed by a fully within-groups
factorial analysis of variance (ANOVA). Tukey post
hoc tests were used as appropriate. The reliability of
participants accuracy in estimating repetitions-to-
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Set
Bench press
1
2
3
4
5
Squat
1
2
3
4
5
Actual-repetitions-to-failure
Difference
mean
95% CI
mean
95% CI
mean
ES (Cohens d)
5.8
4.2
2.4
1.4
0.0
2.2
1.5
1.4
1.5
0.0
[4.66.9]
[3.44.9]
[1.63.1]
[0.72.2]
[00]
7.1
4.9
2.7
1.5
0.0
1.9
1.7
1.3
1.5
0.0
[6.18.0]
[4.15.8]
[2.13.4]
[0.72.3]
[00]
1.3
0.8
0.4
0.1
0.0
0.65
0.49
0.27
0.04
5.1
4.0
3.5
2.1
0.0
2.6
2.1
1.3
1.1
0.0
[3.86.5]
[2.95.1]
[2.84.2]
[1.52.7]
[00]
7.1
4.4
3.1
1.8
0.0
2.6
2.4
0.9
1.1
0.0
[5.78.4]
[3.15.6]
[2.63.6]
[1.32.4]
[00]
1.9
0.4
70.4
70.3
0.0
0.76
0.16
0.37
0.28
Figure 2. Scatter plot showing the relationship between estimatedand actual-repetitions-to-failure for the bench press (A) and squat
(B). The lines of best fit, r2, and the least-products regression
equations are shown. Note that the slopes are close to 1 and the
intercepts are close to 0.
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D. A. Hackett et al.
Discussion
The purpose of this study was to design and evaluate
a novel estimated-repetitions-to-failure scale to
assess resistance-exercise effort. We recorded both
the estimated- and actual-repetitions-to-failure
across five sets of exercise in experienced resistance
trainers. The results showed high positive correlations between estimated- and actual-repetitions-tofailure across all participants, and from individual
participants across all sets. During sets 3, 4, and 5,
estimated-repetitions-to-failure accurately predicted
the number of repetitions to failure for the bench
press and squat as indicated by no differences with
small effect sizes (Table III). However, the estimated-repetitions-to-failure scale was less accurate
(underestimated by a mean of approximately one
repetition) in predicting repetitions to failure during
sets 1 and 2 for the bench press, and set 1 for the
squat, as indicated by the interaction of rating with
time (Figure 1) and medium effect sizes (Table III).
These findings suggest that the estimated-repetitions-to-failure scale is valid for predicting repetitions to failure, although slightly less accurate during
the earlier sets of an exercise when participants are
probably less fatigued. In addition, the high intraclass correlation coefficient and narrow limits of
agreement for the accuracy of participants estimating repetitions to failure between the habituation and
the experimental sessions indicated that the estimated-repetitions-to-failure scale had good reliability. Importantly, the estimated-repetitions-to-failure
scale accurately predicted the point of muscular
failure. In contrast, and in line with previous reports
(ACSM, 2009; Pritchett et al., 2009; Shimano et al.,
2006), despite being positively correlated with
estimated- and actual-repetitions-to-failure, mean
RPE was less than 10 at the point of muscular failure.
The RPE is a widely accepted method for assessing
resistance-exercise effort (ACSM, 2009). Previous
studies have demonstrated that active muscle RPE
ratings increase with the lifting of heavier loads and
as an individual approaches fatigue (Duncan & AlNakeed, 2006; Gearhart et al., 2002; Lagally et al.,
2001). However, an intriguing aspect of the RPE
scale is that muscular failure is often achieved with
ratings less than maximal effort (RPE 10)
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D. A. Hackett et al.
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