Optimizing Resistance Training Outcomes: Comparing In-Person Supervision, Onlincoaching, and Self-Guided Approaches: A Randomized Controlled Trial

• Simon Gavanda ^[2] ; Steffen Held ^[3] ; Schrey Sascha ^[2] ; Katharina Oberwetter ^[2] ; Pier-Gino M. Lazzaro ^[1] ; Markus Pergelt ^[2] ; Stephan Geisler ^[2]
  1. [1] German Sport University Cologne

     German Sport University Cologne

     Kreisfreie Stadt Köln, Alemania

     
  2. [2] IST University of Applied Sciences, Department of Fitness & Health, Dusseldorf, Germany
  3. [3] IST University of Applied Sciences, Department of Sports Business, Dusseldorf, Germany

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• Localización: Journal of strength and conditioning research: the research journal of the NSCA, ISSN 1064-8011, Vol. 39, Nº. 11, 2025, págs. 1129-1137
• Idioma: inglés
• Texto completo no disponible (Saber más ...)
• Resumen

  • This randomized, parallel-group trial investigated the effects of supervised (SUP), app-guided (APP), and self-guided (PDF) 10-week, thrice-weekly full-body resistance training (RT) on strength, body composition, well-being, and supervision satisfaction (S-SRQ) in trained men and women (n = 79, 48% women; 30.7 +/- 7.8 years, 1.75 +/- 0.1 m, 77.5 +/- 17.5 kg). Adherence was highest in SUP (88.2%), followed by APP (81.2%) and PDF (52.2%). At p <= 0.05, body mass (+1.8 +/- 1.9 kg, p = 0.006) and fat-free mass (+1.4 +/- 0.9 kg, p <= 0.001) increased significantly in SUP. Muscle mass gains were observed in SUP (+1.4 +/- 0.9 kg, p = 0.009) and PDF (+0.9 +/- 1.3 kg, p = 0.047). All groups improved squat 1-repetition maximum (1RM) (SUP: +26.6 +/- 6.5 kg, p <= 0.001; APP: +19.2 +/- 11.0 kg, p <= 0.001; PDF: +19.4 +/- 11.7 kg, p <= 0.001) and bench press 1RM (SUP: +9.1 +/- 3.5 kg, p <= 0.001; APP: +8.2 +/- 4.0 kg, p <= 0.001; PDF: +7.7 +/- 5.8 kg, p <= 0.001). Supervised showed significantly greater squat gains than APP and PDF (p <= 0.044). Well-being (WHO-5) improved in SUP (+15.7 +/- 16.2 points, p <= 0.001) and PDF (+9.0 +/- 20.4 points, p = 0.032). Satisfaction with supervision was significantly higher in SUP (96.7 +/- 4.3%) than in APP (92.0 +/- 7.1%, p = 0.005). In conclusion, supervised RT resulted in superior improvements in strength, body composition, well-being, and supervision satisfaction compared with app-guided or self-guided training. Although APP and PDF resulted in some positive effects, their magnitude was generally smaller. These findings underscore the value of in-person coaching in optimizing RT outcomes. However, app-based RT shows promise for maintaining adherence, offering a viable alternative when full supervision is not feasible.