Effects of Rating of Perceived Exertion-based Deadlift Training on Muscle Performance: A Practical Approach to Program Design

Abstract Young, AD, Asthana, A, Stephan, JJ, Lee, SY, Newton, NJ, Newland, A, and Perkins, R. Effects of rating of perceived exertion-based deadlift training on muscle performance: A practical approach to program design. J Strength Cond Res XX(X): 000–000, 2026—The purpose of this study was to compare rate of perceived exertion (RPE)-based and fixed %-based deadlift training on muscle strength, fatigue, and body composition. We hypothesized that RPE-based training would yield superior adaptations. Subjects were randomly assigned to RPE- or %-based training (RPE: n = 12, 23.6 ± 1.6, %: n = 12, 25.2 ± 2.1 years, d = 0.327, p > 0.05). Training programs used identical set and repetition schemes but differed in load prescription. Maximum deadlift (DL 1RM) primary outcome and hand grip strength and body composition (dual x-ray absorptiometry) secondary outcomes were assessed before and after training. Fatigue estimates were collected throughout the study using a 100-mm visual analog scale. Nine subjects completed the intervention in each group. Data were analyzed using 2-way mixed-model ANOVAs and independent t -tests, with statistical significance set at p < 0.05 and effect sizes reported. Average DL training volume was similar between groups (RPE: 1,212 ± 159 kg/session, %: 1,338 ± 123 kg/session, d = 0.297, p > 0.05), whereas the % group completed more total training volume (RPE: 2,059 ± 325 kg/session, %: 4,496 ± 582 kg/session, d = 1.715, p < 0.05). Average relative training load was similar between groups (RPE: 82 ± 2% 1 repetition maximum (1RM), %: 80 ± 2% 1RM, d = 0.176, p > 0.05). Deadlift 1RM increased in both groups (RPE: +12.3 ± 2.8 kg, %: +10.8 ± 2.0 kg; η 2 = 0.012, p < 0.05). Right hand grip strength increased in the RPE group only (+3.6 ± 1.5 kg, η 2 = 0.026, p < 0.05). Average pretraining session fatigue scores were lower only in the RPE group (RPE: 27.8 ± 1.4, mm: 32.7 ± 1.6 mm, p < 0.05). Body composition remained unchanged in both groups. Taken together, findings indicate RPE-based training elicits comparable strength adaptations to %-based loading while being associated with lower perceived fatigue.