EmpowerHER: A Pilot Study to Increase Physical Activity and Strength Through Powerbuilding

Area of Science:

• Exercise Science
• Sports Medicine
• Kinesiology

Background:

• Empowering exercise is crucial for developing movement competency (MC) and strength, positively impacting physical health, mental well-being, and quality of life.
• Powerbuilding, a hybrid of powerlifting and bodybuilding, aims to enhance physical activity (PA), MC, and strength.
• The impact of powerbuilding as an exercise intervention remains unexplored.

Purpose of the Study:

• To investigate the effects of an eight-week powerbuilding intervention on women's PA, MC, strength, and empowerment.
• To assess changes in PA levels and adherence to PA guidelines post-intervention.
• To evaluate improvements in MC and maximal strength (3-RM) in key lifts.

Main Methods:

• A pilot study involving 18 women with no prior powerbuilding experience.
• An eight-week intervention with three one-hour sessions per week.
• Pre- and post-intervention assessments of PA and MC, with 3-RM strength tests conducted in weeks 1 and 8.

Main Results:

• Significant increases in total PA (d=0.83) and adherence to PA guidelines (ω=0.82) were observed.
• Movement competency (MC) scores improved significantly (d=2.37), from 24.3±3.5 to 29.5±2.5.
• Significant strength gains were noted in squat (r=0.88), bench press (r=0.88), and deadlift (d=3.87) 3-RM tests.

Conclusions:

• The eight-week powerbuilding intervention effectively increased PA, MC, and strength in women.
• The program also facilitated significant empowerment among participants.
• Powerbuilding participation shows potential for enhancing women's overall quality of life.