Motivational and Physical Effects of Online Fitness Training

COVID-19 has placed an emphasis on social distancing, while also making it more difficult for individuals to keep up with a physical activity regimen. Due to gym closures and restrictions, more people are working out at home but have no equipment or proper guidance. In many cases, this leads to wavering motivation levels, which correlates to a lack of progress. Implementation of a proper strength training program can be accomplished online, and if effective, will provide positive fitness results. An eight-week, three workout per week, strength training program was administered over Zoom to 12 participants, who classify as beginners in strength training (age: 55.33 ± 7.8). Participants performed a traditional strength training program utilizing various dumbbell, resistance band, and bodyweight exercises. All instruction was delivered distantly through Zoom, where investigators delivered fitness instruction through microphone and camera. Various pre-test and post-test exercises were administered to test participant fitness levels before and after the program: timed chair squat, cadenced curl-ups, maximum repetition push-ups, and maximum repetition seated biceps curls (both left and right). Data was collected and recorded for all exercises pre-test and post-test. T-test was used to calculate differences between pre- and post-test scores. Four of the five tests saw significant improvements in repetition: the seated chair squat saw a 3.6 repetition (16.4%) improvement, push-ups improved by 9.2 (116.9%). Biceps curl (left) improved by 9.5 (50.0%), right side by 9.1 (42.2%) (all 0.05). The curl-up test did not show significant differences between pre- and post-test: while participants completed more repetitions, the 7.8 repetition improvement was not statistically significant. The beginner strength program proved to be effective, despite being entirely online. Participants saw improvements in terms of strength, as 80% of test exercises proved to be statistically significant.