A Self-Serving and Important Study on the Power of Supervision

For decades, researchers have investigated the impact of manipulating strength training variables to improve the outcomes we experience from a strength training program.  These variables include (but are not limited to):

• How many sets?

• How many reps?

• How much weight?

• How many days per week?

• Free weights or machines?

• How much rest between exercises?

• What part of the range of motion is most valuable?

• How fast or slow should we lift the weight?

This month, authors of a brand-new study published in the Journal of Sports Sciences shed light on what is shaping up to be the most important variable in a strength training program: Supervision.

Researchers divided study participants (36 young men and women) into two groups: Supervised and unsupervised.  Both groups performed the same workouts over eight weeks.  The only difference was the supervised group had a personal trainer through each rep and each set of every workout.  Specifically, they received verbal encouragement and feedback on exercise form.  The unsupervised group simply signed in on a sheet of paper to denote that they attended the workout. 

The results?

The group that received supervision produced better outcomes in every variable when compared to the unsupervised group.  The authors concluded, “Our study provides evidence that direct supervision elicits greater improvements in muscle hypertrophy and strength, as well as enhancing exercise adherence in recreationally resistance-trained young men and women.  From an applied standpoint, our findings suggest that supervision, such as that typically provided by personal trainers, promotes hypertrophic benefits for recreationally resistance-trained individuals independent of factors related to program design.”

Here is what is fascinating (and perplexing): very few personal trainers are aware of this research.  How do I know this?  Watch them strength train.  The vast majority will strength train by themselves.  They have no idea that they are missing out on the most important variable that would contribute to the very results they are seeking. 

This study makes me much more excited for my 1-on-1 workout at 6:45 pm tonight with Brandon in our downtown Minneapolis location.

Final note:  Not everyone can afford a personal trainer.  The authors of this study noted that having a friend, spouse, or training partner provide direct supervision during the workout can enhance the benefits of strength training.