Establishing Normative Data for 10RM Strength Scores in College-Aged Females

Abstract

Training recommendations for novice to intermediate lifters include loads that correspond to a 10RM, yet there has not been normative data established for college aged females. Therefore, the purpose of this study was to provide 10RM normative reference values for various strength exercises for 18 to 25-year-old females. The exercises for this study included were the Lat Pulldown, Bench Press, Seated Front Press, Preacher Curl, and the Leg Press. Every testing and training occurred using the same equipment and in the same facility. Testing occurred prior to the structured training program began and then again upon completion of 12 weeks of training. A total of 371 subjects (age = 19.86 +1.43years; height = 64.51 +2.90 inches; pre-test bodyweight = 151.19 +36.05 pounds; pre-test body fat percentage = 29.20 +8.89 percent body fat; post-test bodyweight = 153.66 +36.80 pounds; post-test body fat percentage = 30.76 +8.44 percent body fat; years of strength training experience = 2.28 +2.38 years), participated in the study. Bodyweight categories were derived based upon two established classification systems used in competitive lifting sports. Percentiles and performance rankings for each weight category were reported, where the weighted average method was used to determine the percentile break points. These norms provide a range of possible 10RM loads as well as a reference to the strength levels, which could be useful to more effectively assess and design resistance training programs.

Keywords

• 10RM, Leg Press, Bench Press, Lat Pulldown, Bicep Curl, Seated Overhead Press