Psychological and Physical Predictors of Perceived Effort in Elastic Band Training: A Velocity-Based Approach.

The study only included healthy young adults with resistance training experience, so these results may not apply to older adults, patients with injuries, or those new to exercise. The sample size was small (24 people) and had far fewer women than men, which limits how much confidence we can have in the sex-based comparisons. Participants could feel the tension of the bands, so it was impossible to fully blind them to the load, which might have influenced their perceived effort scores. The study only tested squats, so it is unclear if this method works for other exercises or muscle groups.

Do not assume that a perceived effort score of 5 means the same thing for every patient. Participants with higher relative strength reported lower scores for the same load, so you must adjust your expectations based on each individual's strength level.