Table 4.
Pre- and postoutcome data (mean ± SD) with percentage changes for all 3 training groups: supervised training (SUP), training guided through an online application (APP), and training plan provided in PDF format only (PDF).*
| Parameter | SUP pre | SUP post | Pre–post change | APP pre | APP post | Pre–post change | PDF pre | PDF post | Pre–post change |
| Body mass (kg) | 81.3 ± 20.5 | 83.1 ± 21.4 | +2.1 ± 2.1% | 76.1 ± 18.2 | 76.4 ± 17.8 | +0.7 ± 2.7% | 76.7 ± 14.6 | 76.8 ± 14.7 | +0.2 ± 2.8% |
| Fat mass (kg) | 20.7 ± 10 | 21 ± 10.1 | +2.5 ± 1.6% | 17.9 ± 7.4 | 18.7 ± 7.3 | +5.5 ± 9.6% | 18.2 ± 7.9 | 18 ± 7 | +3.6 ± 20.9% |
| Fat-free mass (kg) | 60.7 ± 14.3 | 62.1 ± 14.5 | +2.4 ± 1.6% | 58.2 ± 13.5 | 57.8 ± 13.1 | −0.6 ± 3.0% | 58.8 ± 12.7 | 58.9 ± 12.5 | +0.2 ± 4.0% |
| Muscle mass (kg) | 57.7 ± 13.6 | 59 ± 13.8 | +2.5 ± 1.6% | 37.2 ± 9.7 | 37.7 ± 9.4 | +1.7 ± 4.8% | 38.3 ± 9.4 | 39.2 ± 9.4 | +2.5 ± 3.5% |
| Squat 1RM (kg) | 86.7 ± 36.7 | 113.3 ± 38.3 | +35.9 ± 16.7% | 88.6 ± 29 | 107.7 ± 32.3 | +24.0 ± 17.3% | 95.5 ± 32.5 | 114.9 ± 34.9 | +22.3 ± 14.7% |
| Bench press 1RM (kg) | 62.2 ± 31.9 | 71.3 ± 34 | +17.7 ± 8.9% | 56.9 ± 25.5 | 65.1 ± 26.3 | +17.8 ± 13.9% | 64.5 ± 29.1 | 72.2 ± 30 | +14.4 ± 11.3% |
| WHO-5 (%) | 55.7 ± 17.2 | 71.5 ± 13 | +39.2 ± 46.3% | 68.3 ± 13 | 73.5 ± 13.5 | +9.9 ± 22.6% | 67.2 ± 15.6 | 76.2 ± 12.8 | +23.5 ± 55.4% |
*
1RM = 1-repetition maximum; WHO-5 = 5-item World Health Organization Well-Being Index.