Minute Calisthenics: A Daily, Habit-Based, Bodyweight Resistance-Training Program

NCT04207567 | Completed

• 1 other identifier: 2019-037
• Study Type: interventional
• Target: 47
• Locations: 1 country
• Sites: 2

Brief Summary

As the primary objective, this study will evaluate the effectiveness, in terms of changes in physical strength, of a resistance training (RT) program consisting of brief bodyweight exercises (\<5 min/day) performed unsupervised every weekday for 12 weeks. Blood pressure, lipid profile, hemoglobin A1ca, habit strength and satisfaction with the program will also be assessed. Office workers and osteopathic medical students will serve as participants.They will be randomized (1:1) to the intervention group or to a waitlist control group that will refrain from RT for the initial 12 weeks. After the 12-week follow-up assessment, the intervention group will continue the program and the waitlist control group will start the program for 12 weeks, followed by a 24-week follow-up assessment.

Conditions

Resistance Training

Outcome Measures

Primary Outcomes (1)

• Physical strength

  As the primary outcome, the change in physical strength in the intervention group vs. the control group from baseline to 12-week follow-up will be determined by assessing the maximum number of composite repetitions (i.e., push-ups + angled rows + bodyweight squats) that the participant is able to perform under a standardized protocol.

  12 weeks

Secondary Outcomes (7)

• Physical strength

  Up to 24 weeks

• Blood pressure

  Baseline, 12-week, and 24-week follow-up

• Lipid profile

  Baseline, 12-week, and 24-week follow-up

• Hemoglobin A1c

  Baseline, 12-week, and 24-week follow-up

• Habit strength

  12 weeks

Study Arms (2)

Intervention Arm

EXPERIMENTAL

Participants in this arm will be instructed to perform one set each of push-ups, angled-rows and bodyweight squats every weekday without supervision for a total of 24 weeks. They will receive the equipment necessary to perform the exercises as well as guidance on proper performance. They will also receive training in the Tiny Habits® Method at baseline and digital coaching for the duration of the study.

Behavioral: Bodyweight exercises (push-ups, angled-rows, bodyweight squats) on weekdays

Waitlist Control Arm

NO INTERVENTION

Participants in the control arm will be instructed to refrain from resistance training for the initial 12 weeks of the study. Note that, after the 12-week follow-up assessment (at which the primary outcome of composite reps will be assessed), this group will begin the RT program. They will receive the same equipment, training, and coaching as the intervention group, and they will continue the RT program for 12 weeks, followed by a 24-week assessment.

Interventions

Bodyweight exercises (push-ups, angled-rows, bodyweight squats) on weekdays BEHAVIORAL

Participants will be instructed to perform one set each of push-ups, angled-rows, and bodyweight squats every weekday. They will be given the equipment and training necessary to properly perform the exercises. They will also be trained in the Tiny Habits® Method and receive digital coaching.

Intervention Arm

Eligibility Criteria

• Age: 19 Years+
• Sex: all
• Healthy Volunteers: Yes
• Age Groups: Adult (18-64), Older Adult (65+)

You may qualify if:

• Office worker or osteopathic medical student at the local college/university
• Demonstrate ability to properly perform 1 repetition of each exercise (push-ups, angled-rows, bodyweight squats).
• Indicate having motivation and confidence in ability to perform exercises on weekdays.
• Low adverse event risk while participating, as assessed via the Physical Activity Readiness-Questionnaire (PAR-Q)
• Must be able to identify a suitable location (either at home, school, or office) to set up the suspension system needed to perform the angled-row exercise.

You may not qualify if:

• Pregnant
• Participation in structured resistance training for ≥2 days/week, on average, during the past year.
• Implanted medical device (e.g., pacemaker, defibrillator).

Sponsors & Collaborators

• Edward Via Virginia College of Osteopathic Medicine: lead
• Auburn University: collaborator

Study Sites (2)

Auburn University

Auburn, Alabama, 36832, United States

Location

Edward Via College of Osteopathic Medicine-Auburn Campus

Auburn, Alabama, 36832, United States

Location

Related Publications (4)

• Piercy KL, Troiano RP, Ballard RM, Carlson SA, Fulton JE, Galuska DA, George SM, Olson RD. The Physical Activity Guidelines for Americans. JAMA. 2018 Nov 20;320(19):2020-2028. doi: 10.1001/jama.2018.14854.

  PMID: 30418471 BACKGROUND

• National Center for Health Statistics (US). Health, United States, 2017: With Special Feature on Mortality [Internet]. Hyattsville (MD): National Center for Health Statistics (US); 2018. Available from http://www.ncbi.nlm.nih.gov/books/NBK532685/

  PMID: 30702833 BACKGROUND

• Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8.

  PMID: 22777332 BACKGROUND

• Hollingsworth JC, Young KC, Abdullah SF, Wadsworth DD, Abukhader A, Elfenbein B, Holley Z. Protocol for Minute Calisthenics: a randomized controlled study of a daily, habit-based, bodyweight resistance training program. BMC Public Health. 2020 Aug 15;20(1):1242. doi: 10.1186/s12889-020-09355-4.

  PMID: 32799849 DERIVED

Study Officials

• Joshua C Hollingsworth, PharmD, PhD

  Edward Via College of Osteopathic Medicine (VCOM-Auburn)

  PRINCIPAL INVESTIGATOR

Study Design

• Study Type: interventional
• Phase: not applicable
• Allocation: RANDOMIZED
• Masking: SINGLE
• Who Masked: OUTCOMES ASSESSOR
• Masking Details: The researchers assessing outcomes as well as the researcher performing statistical analysis will be blinded to participants' group assignment.
• Purpose: OTHER
• Intervention Model: PARALLEL
• Sponsor Type: OTHER
• Responsible Party: SPONSOR

Model Details: Participants will be randomized (1:1) to an intervention or waitlist control group. The intervention group will perform one set of the bodyweight exercises (i.e., push-ups, angled-rows, bodyweight squats), with training and coaching, unsupervised every weekday for 12 weeks. The waitlist control group will refrain from resistance training for the initial 12. After a 12-week follow-up assessment, the intervention group will continue the RT program for an additional 12 weeks, and the waitlist control group will initiate the RT program and continue for 12 weeks. A 24-week follow-up assessment will then be conducted.

Study Record Dates

• First Submitted: December 16, 2019
• First Posted: December 23, 2019
• Study Start: November 11, 2019
• Primary Completion: September 20, 2020
• Study Completion: January 4, 2021
• Last Updated: April 19, 2021

Record last verified: 2021-04

Data Sharing

• IPD Sharing: Will not share

Locations

US (2)