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Updated: Jun 26, 2026

Randomized Controlled Trial to Study the Acute Effects of Strength Exercise on Insulin Sensitivity in Obese Adults
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Published on: December 1, 2023

How Much Is Enough: A Randomized Non-Inferiority Trial Comparing Three Bodyweight Training Protocols.

Joshua J Aube1, Peter J Mendolia1, Kristi L Storoschuk1

  • 1School of Kinesiology and Health Studies, Queen's University, Kingston, ON K7L 2N9, Canada.

Journal of Functional Morphology and Kinesiology
|June 25, 2026
PubMed
Summary
This summary is machine-generated.

Minimalist bodyweight training (BWT) protocols, requiring only 16 or 27 minutes weekly, provide cardiorespiratory fitness improvements comparable to a 90-minute protocol. Low-volume BWT is effective for enhancing fitness.

Keywords:
bodyweight trainingcardiorespiratory fitnessexercise volumehigh-intensity interval training

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Improving Strength, Power, Muscle Aerobic Capacity, and Glucose Tolerance through Short-term Progressive Strength Training Among Elderly People
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Improving Strength, Power, Muscle Aerobic Capacity, and Glucose Tolerance through Short-term Progressive Strength Training Among Elderly People

Published on: July 5, 2017

Area of Science:

  • Exercise Physiology
  • Sports Science
  • Human Performance

Background:

  • Cardiorespiratory fitness (CRF) is crucial for overall health and performance.
  • Bodyweight training (BWT) offers a accessible method for physical activity.
  • Optimizing BWT volume for maximal CRF gains requires further investigation.

Purpose of the Study:

  • To test if higher weekly time commitment and volume in BWT protocols yield greater CRF improvements.
  • To compare the efficacy of 16-minute (TAB), 27-minute (5BX), and 90-minute (AMRAP) weekly BWT protocols on CRF.

Main Methods:

  • Fifty-eight recreationally active adults were randomized into three BWT groups (16, 27, or 90 min/week) for six weeks.
  • Peak work rate (WRpeak) was assessed via cycle ergometer graded exercise test.
  • Cardiorespiratory fitness was estimated using pre- and post-intervention VO2peak (eVO2peak).

Main Results:

  • Both 16-minute (TAB) and 27-minute (5BX) BWT protocols demonstrated non-inferior improvements in eVO2peak compared to the 90-minute (AMRAP) protocol.
  • Confidence intervals for the differences in eVO2peak changes did not exceed the non-inferiority margin of -2.6 mL/kg/min.

Conclusions:

  • Minimalist BWT protocols of 16 and 27 minutes per week yield comparable CRF improvements to a 90-minute protocol.
  • These findings support the effectiveness of low-volume BWT for enhancing cardiorespiratory fitness.
  • Evidence suggests that higher training volume may not be necessary for significant CRF adaptations with BWT.