Motivational and Physical Effects of Online Fitness Training
Timothy Houk and Brady Sileo

Faculty Sponsor: Dr. Istvan Kovacs
SRU Physical and Health Education – Physical Activity and Fitness Management Program
SUMMARY
Restricted fitness center operations during the COVID 19 pandemic caused
difficulties for people to begin participating in resistance training. This study
examined the effectiveness of an eight-week online group resistance training
program designed for adult beginners. Exercises were carefully selected for
training the entire body, while the test exercises for safe at-home self-testing. Four
of the five test exercises resulted in significant improvements between pre- and
post-tests. No injuries were reported, and the motivation level remained high
among participants.
Key words: beginner strength, muscular endurance, online training

BACKGROUND/PURPOSE
Pandemic restrictions have placed an emphasis on the importance of quality
fitness instructions via online delivery methods. While the CDC and the medical
field encouraged people to exercise regularly, these recommendations focused
mostly on cardiorespiratory training at light or moderate intensity. Due to the
closures of fitness centers, many Americans exercised at home. However, for most
novice clients, options for resistance training remained limited. Traditionally,
beginner resistance training requires a strength training professional who designs
and supervises the activities in a well-equipped fitness center. In what format can
an online strength training program be delivered safely and effectively to beginner
lifters? This study was designed to examine the improvement rates during a
community-based online group resistance training program.

METHODS
An eight-week, three workout per week strength training program was
administered over Zoom video/audio feed to twelve healthy adult volunteers,
who classified as beginners in strength training (age: 55.33 ± 7.8 yrs., 8 females
and 4 males). The program utilized various dumbbell-, resistance band-, and
bodyweight exercises. Participants were supplied with one pair of lightweight
dumbbells, one heavier dumbbell, and a set of resistance bands. Throughout the
program, upgrades in weights were available. Particular attention was placed on
exercise selection for safe and easy at-home-learning of proper techniques.
Workout sessions addressed the entire body with both multi- and single-joint
movements, such as lateral raises, bicep curls, goblet squats, etc. During the first
weeks of the program, training sessions consisted of two sets of 8-10 repetitions
of 8 exercises. Later in the program, three sets of 10-12 repetitions of 10
exercises provided progressive overload. Individual feedback was given by
analyzing self-recorded videos of exercise techniques submitted to the
instructors, and by instant feedback during the training sessions.

SAMPLE WORKOUT SESSIONS

Plan A – week 3
1.
2.
3.
4.
5.
6.
7.
8.

Goblet/Bodyweight Squats - 1 warmup set; 3 x 10-12 reps
Lying Dumbbell Chest Fly - 1 warmup set; 2 x 10-12 reps
Bent-Over Dumbbell Single Arm Row - 1 warmup set; 3 x 10-12 reps each arm
Dumbbell Lateral Raise - 1 warmup set; 2 x 10-12 reps
Seated Dumbbell Biceps Curl - 1 warmup set; 3 x 10-12 reps each arm
Bent Over Dumbbell Triceps Kickback - 1 warmup set; 2 x 10-12 reps each
Bodyweight Bridges - 3 x 10-12 reps
Bodyweight Planks - 2 x 45 seconds or to failure

Plan B – week 3

1. Single Arm Dumbbell Shoulder Press – 1 warm-up set; 3 x 10-12 reps each
2. Dumbbell Hammer Biceps Curl – 1 warm-up set; 2 x 10-12 reps
3. Bent-Over Reverse Dumbbell Fly – 1 warm-up set; 2 x 10-12 reps
4. Push-Ups – 3 x 10-12 reps
5. Overhead Dumbbell Triceps Extension – 1 warm-up set ; 2 x 10-12 reps each
6. Lunges – 1 warm-up set; 3 x 8 reps each leg
7. Bodyweight Bridges – 3 x 10-12 reps
8. Curl-Ups – 3 x 10-12 reps
Note: Plan A and Plan B (with progression and slight modifications) were
alternated workout session by workout session throughout the program.

RESULTS
TEST EXERCISE

PRE-TEST

POST-TEST

Chair squats (rep)

21.90 ± 6.05

25.50 ± 4.93 **

Push-ups (rep)

7.89 ± 7.78

17.11 ± 7.62 ***

Left biceps curls (rep)

19.09 ± 12.38

28.64 ± 15.56 ***

Right biceps curls (rep)

22.33 ± 11.71

31.75 ± 15.72 ***

Curl-ups (rep)

55.13 ± 27.09

62.88 ± 22.85 (NS)

Table 1. Mean ± SD of pre- and post-test results.
Significant improvements between pre- and post-test: ** p<0.01; *** p<0.001
Dumbbells used for the bicep curls ranged between 5 and 30 lbs., with an average weight of
12.48 lbs. Each participant used the same, individually selected weight for the right and the left
arm, as well as for pre-and post-test.

DISCUSSION
While online coaching is less effective compared to face-to-face coaching, many
people had opted for at-home strength training without a trainer even before the
pandemic.
In any beginner strength training program, the two most important general
training principles are learning correct technical execution of the exercises and
maintaining safety by selecting a light or moderate resistance. As a first step, we
selected commonly used safe exercises that are either multi-joint “core exercises”
with bodyweight or single-joint dumbbell “assistance exercises” that are relatively
easy to learn. For the participants’ safety, we required them to have a cell phone
ready for emergencies and provide us with a full-body video stream so we could
provide instant feedback. During the first two weeks of the study, we paid
particular attention to exercise techniques, especially for hip-hinge exercises, such
as the bent-over reverse fly or the triceps kickback. We also required participants
to use medium resistance for overhead exercises, such as the shoulder press or
supine chest fly. These exercises would otherwise require a spotter. The medium
resistance, however, can keep the lifters in a safe repetition range.
After he first two weeks, progression was initiated by adding a third set to each
exercise and reducing the rest period to one minute. In the second half of the
program, participants could opt for heavier resistances. Finally, instead of the
standard ten repetitions, we implemented the concept of 10-12 repetition range.
Test selection was based on at-home safety and easy technical execution of the
exercises. Comparison of the pre- and post-test results showed significant
improvements in most test exercises. Initial improvements during the first to
months of a training program are attributed to neural adaptations of the human
body. In addition to the improvement, motivation and adherence to the program
remained very high, proven by the almost impeccable attendance rate at training
sessions. Many participants expressed their gratitude too for the convenience of
exercising at home with synchronous online coaching.

CONCLUSION
Even with limited availability of equipment, a beginner strength training program
can be safely and effectively delivered online. Our study proved that by applying
specific safety precautions, careful exercise selection, and applying basic training
principles such as learning proper technique, progressive overloading,
individualization, balanced training, and adequate recuperation, beginners
experience improvement and maintain motivation throughout the entire program.
For many participants, at-home, distantly supervised resistance training proved to
be enjoyable and time-efficient compared to training in fitness centers.

ACKNOWLEDGEMENT
This study was funded by the
• SRU Student/Faculty Research Grant, and the
• SRU Physical and Health Education Department.

Pre- and post-test exercises that are safe for adult self-testing were administered
at the beginning and at the end of the program: 30-second chair squat, curl-ups
on cadence, maximum repetition push-ups (regular or modified by choice), and
maximum repetition seated bicep curls (both left and right). Resistance for the
bicep curls were selected by the participants. Paired-sample T-test was used to
calculate differences between pre- and post-test scores.

CONTACT
Figure 1. Participants during an exercise session

Timothy Houk
724-761-6630
tim@houkfitness.com