Related Experiment Video
Updated: Jun 26, 2026
06:13
Randomized Controlled Trial to Study the Acute Effects of Strength Exercise on Insulin Sensitivity in Obese Adults
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
Summary
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.
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.
Related Concept Videos
01:28Dosage Regimens: Designs and Approaches
Designing a dosage regimen, which refers to the manner of drug administration, is a complex process involving the selection of drug dose, route, and frequency. This process is underpinned by pharmacokinetic parameters derived from tests and population averages. These parameters are then tailored to patient-specific variables such as diagnosis, demographics, and allergy status. Once therapy commences, therapeutic response monitoring is critical and achieved through clinical and physical...
01:20Bioequivalence Experimental Study Designs: Completely Randomized and Randomized Block Designs
Bioequivalence experimental study designs are crucial methodologies used in evaluating and comparing the bioavailability of different drug products. These designs are categorized into various types: completely randomized, randomized block, repeated measures, cross and carry-over, and Latin square designs.Completely randomized designs involve randomly allocating treatments to all subjects participating in the experiment. This allocation is achieved by assigning unique random numbers to subjects...
01:27Exercise and Muscle Performance
Exercise induces a range of adaptations in muscle tissue, depending on the type and duration of activity. Such physical training can be broadly categorized into two types: endurance exercises and resistance exercises.
Endurance exercises
Endurance exercises involve running, swimming, or cycling, which require repetitive movements with low force output. When a person engages in endurance exercise, a few noticeable changes occur in their skeletal muscles. For instance, the number of capillaries...
Endurance exercises
Endurance exercises involve running, swimming, or cycling, which require repetitive movements with low force output. When a person engages in endurance exercise, a few noticeable changes occur in their skeletal muscles. For instance, the number of capillaries...
01:15Bioequivalence Experimental Study Designs: Repeated Measures, Cross-Over, Carry-Over, and Latin Square Designs
Bioequivalence experimental study designs play a pivotal role in testing the effectiveness of various treatments. Key among these are the repeated measures, cross-over, carry-over, and Latin square designs. In the repeated measures design, each subject receives all treatments, allowing for temporal comparisons. This type of design is useful in reducing variability but requires careful planning to avoid bias.The cross-over design, an economical method, involves sequential administration of...
01:25Determination of Multiple Dosing Parameters: Loading and Maintenance Doses
A loading dose is an essential pharmacological strategy to rapidly achieve the target plasma drug concentration necessary for an immediate therapeutic effect. This approach is especially critical for drugs characterized by slow absorption or extended half-lives, where delaying therapeutic plasma levels could compromise treatment outcomes. By administering a loading dose, clinicians ensure a prompt onset of drug action, even for agents with complex pharmacokinetic profiles.Achieving steady-state...
01:11Bioavailability Study Design: Single Versus Multiple Dose Studies
Bioavailability studies are essential for understanding how a drug is absorbed, distributed, metabolized, and excreted in the body. These studies assess the extent and rate at which the active pharmaceutical agent becomes available at the site of action. The design of bioavailability studies can involve single-dose or multiple-dose regimens, each with distinct advantages and limitations.Single-dose studies are the preferred approach due to their simplicity and reduced drug exposure for...