Effects of a structured training program on maximal strength levels in amateur powerlifters

Abstract

Background and Study Aim: Strength-oriented competition requires precise load management and adaptive programming to optimize neuromuscular performance. Although structured planning models are widely recommended, evidence focusing on non-elite practitioners remains limited. This study investigated the effects of an eight-week systematically organized intervention on one-repetition maximum (1RM) performance in recreational male lifters, hypothesizing that a combined strategy of variable load distribution and perceptual intensity adjustment would significantly enhance force production. Materials and Methods: Twenty male participants (17–33 years; 1–4 years of experience) completed pre- and post-intervention 1RM assessments in squat, bench press, and deadlift. The intervention consisted of four weekly sessions integrating alternating volume–intensity schemes and daily load modulation through the Rate of Perceived Exertion (RPE). Complementary exercises targeting posterior chain development, joint mobility, and core stabilization were systematically included. Data normality was verified using the Shapiro–Wilk test. Paired-sample t-tests (α = 0.01) and Cohen’s d effect sizes were calculated to determine statistical and practical significance. Results: Significant improvements were observed in all lifts (p < .001). Mean increases were +2.0 kg in squat, +1.68 kg in bench press, and +2.5 kg in deadlift. Effect sizes ranged from 0.894 to 1.842, indicating moderate to very large practical effects, with the greatest magnitude observed in the deadlift. Conclusion: The findings indicate that short-term, systematically organized resistance training incorporating daily readiness monitoring can produce meaningful improvements in maximal force expression among recreational lifters. Neural adaptations and improved technical efficiency likely contributed to performance gains. These results support the integration of variable intensity models and subjective load autoregulation to enhance training responsiveness and sustainability in non-elite populations.