Evaluation of Percentage-Based and RPE-Based Monitoring of Novice Powerlifters in Optimizing Powerlifting Performance

Abstract

This research examined how effective Percentage-Based Training (PBT) is compared with Rate of Perceived Exertion (RPE)-based training for improving beginner lifters' powerlifting performance. There were twenty participants who had never tried powerlifting before. They were divided into two groups and followed a six-week training program focused on the squat, bench press, and deadlift. One group used percentage-based training, with weights set to a percentage of their one-repetition maximum. The other group used the rate of perceived exertion, adjusting the weight based on how hard the exercise felt on a scale from 1 to 10. Before and after the training program, tests were done to measure changes in strength and GL Points, which show performance based on body weight. Both training methods improved strength across all three lifts. However, the amount of improvement was not the same for both groups. The RPE group showed greater improvement, especially in squat strength (p < 0.001) and GL Points (p = 0.021). This means their overall strength and performance improved more compared to before. The PBT group also improved, but the changes were not statistically significant. This suggests that using fixed weights may not be as effective for beginners, since their strength can change from day to day. Overall, RPE-based training may be more effective because it allows participants to adjust their workouts based on how they feel, leading to better strength gains. The findings support the use of RPE-based training for beginner powerlifters because it is flexible, responds well to fatigue, and could enhance training stimulus. The study suggests that further research is needed on longer training periods, different groups of people, and mixed approaches combining PBT and RPE methods to achieve the best results in developing strength.