Effects of home-based resistance exercise programmes on muscle fitness, well-being, thoughts and perceptions of healthy adults

Gabler Trisotti, Maria Fernanda (2025) Effects of home-based resistance exercise programmes on muscle fitness, well-being, thoughts and perceptions of healthy adults. PhD thesis, University of Glasgow.

Abstract

Resistance or strength exercise produces several health benefits including an increase in muscle mass, muscle strength, improvements in body fat, metabolic rate, glycaemic control, blood pressure, blood lipid profile, flow-mediated dilatation and cardiorespiratory fitness. World and UK physical activity (PA) guidelines suggest performing at least two days a week muscle-strengthening activities involving major muscle groups. However, less than half of the UK and Scotland’s adult population achieve the recommended guidelines. Different barriers towards strength exercise have been identified, such as lack of time, family constraints, not having the equipment, inadequate knowledge, and financial barriers, among others. Home-based resistance exercise programmes with a low time commitment that involve bodyweight exercises and resistance bands could be a solution to overcome the barriers and increase the number of people performing strength exercise. This thesis aimed to explore the effects of two home-based resistance exercise programmes on muscle strength, muscle endurance and thickness in healthy adults. Additionally, it aimed to explore participants’ experiences, thoughts, tolerance and acceptability of the homebased resistance exercise programmes.

Firstly, twenty-six healthy adults (n=22 female, n=4 male) and underwent a 12- week intervention (ONE Study) (Chapter 2). Participants were randomised (1:1) to a control group (N=14, n=12 female, n=2 male) and a resistance exercise group (RE) (N=12, n=10 female, n=2 male). Participants in the CG were asked to keep their normal PA levels, while the RE group was asked to do a home-based resistance exercise programme of performing one minute of resistance exercise per day, for six days a week (one exercise per day with one day rest). Muscle strength, muscle endurance, body composition and anthropometry were measured at baseline, 4-week, 8-week and post-intervention. Muscle thickness was measured at baseline and post-intervention. No significant changes were found for muscle strength, muscle endurance, muscle thickness, anthropometry and fat mass. There was a significant Time*Group interaction in fat free mass (p=0.025), with a significant linear trend for the control group (p=0.009), experiencing a decrease in fat free mass of 1.11 kg between baseline and postintervention. A subgroup of the RE group took part in qualitative semi-structured interviews (N=7). Thematic analysis and framework analysis were used. The analysis generated 13 themes, including physical activity before the study, reasons for joining the study, instructions and learning, programme of daily life and planning, perceptions of the programme, self-monitoring, impact of the programme, motivators for physical activity, barriers and facilitators, health, suggestions for the programme, selling the programme and other. The main finding is that convenience, enjoyment, progression, a sense of achievement and receiving the benefits of the strength exercise were important for participants in order to do the exercise programme and continue to do it in the long term.

Secondly, seventy-five participants underwent 12-week online intervention (REFLEX Study) (Chapter 3). Participants were randomised (1:1) into a flexibility exercise group (N=36) and a RE group (N=39). Participants in the flexibility exercise group were asked to do at least one set of flexibility exercises per muscle group (six muscle groups in total) per week. Participants in the RE group were asked to do at least one set of resistance exercises per muscle group (six muscle groups in total) per week. All participants could choose to do up to three sets per muscle group. The intervention was delivered through a webapp. Muscle endurance (push-up test, half-squat test and plank test), flexibility (sit-andreach test), well-being, self-esteem, vitality and energy, exercise motivation, adherence, volume and frequency of exercise were measured. No significant changes were found in muscle endurance and flexibility, well-being, selfesteem, vitality and energy and energy motivation outcomes. Only 57.9% of the RE group and 55.6% of the flexibility group completed 80% of the minimum amount of exercise prescribed. The RE group started the intervention with 7 sets per week (mean) but decreased to four sets by week 12. The flexibility group started the intervention by doing nine sets per week (mean) and also decreased to three sets by week 12. Many participants in both groups chose to do all of their exercises on one day per week. Finally, a subgroup of the REFLEX Study took part in qualitative interviews (RE group N=11;Flexibility group N=10). Similar results to the ONE Study were found in the REFLEX Study. Additionally, understanding instructions and being able to follow them emerged as essential for doing the exercises properly and self-monitoring. Participants also reported that competing priorities and external circumstances affect how they managed to fit the exercises into their everyday lives. Finally, personal and external accountability were major motivators to do the exercises during the programme.

This thesis showed that these two home-based resistance exercise programmes did not have a significant effect on muscle fitness, flexibility, anthropometry, fat mass, well-being, vitality and energy, self-esteem and exercise motivation regulation. However, they did have a significant effect on fat free mass. Finally, it showed that convenience, enjoyment, a sense of achievement, experiencing the effects of strength exercise, progression and variety of exercises are important to start doing resistance exercises and continuing to do them.

• Item Type: Thesis (PhD)
• Qualification Level: Doctoral
• Subjects: Q Science > QP Physiology
• Colleges/Schools: College of Medical Veterinary and Life Sciences > School of Cardiovascular & Metabolic Health
• Supervisor's Name: Gill, Professor Jason, Gray, Professor Stuart and Gray, Professor Cindy
• Date of Award: 2025
• Depositing User: Theses Team
• Unique ID: glathesis:2025-85173
• Copyright: Copyright of this thesis is held by the author.
• Date Deposited: 10 Jun 2025 15:56
• Last Modified: 10 Jun 2025 15:59
• Thesis DOI: 10.5525/gla.thesis.85173
• URI: https://theses.gla.ac.uk/id/eprint/85173