Use of Exercise Snacks to Improve Upper Body Fitness

NCT07362329 | Active Not Recruiting

• 1 other identifier: NYIT IRB-2026-396 Title:
• Study Type: interventional
• Target: 50
• Locations: 1 country
• Sites: 1

Brief Summary

This study will examine the effects of an upper-body resistance "exercise snack" (ES) protocol on upper-body strength, endurance, and power. Participants will be randomly assigned to one of three groups: a submaximal effort repeated throughout the exercise day ES group, a maximal effort performed once per exercise day ES group, and a control group that continues usual activity (Control: no resistance exercise). Both exercise groups will perform two exercises, push-ups and planks, three days per week. The submaximal repeated effort ES group (SMR\_ES) will perform approximately 33% of the maximal number of push-ups and maintain a plank position for 33% of maximal time, three times per day. The maximal once-per-day effort ES group (MO\_ES) will perform the maximal number of push-ups and maintain a plank position for maximal time, once per day. Therefore, both ES groups (SMR\_ES and MO\_ES) will perform the same weekly volume (repetitions and time) of both exercises across the six-week intervention period. Before and after the six-week intervention period, all participants will undergo testing to assess upper-body performance. Outcome measures will include push-up endurance (maximum repetitions), plank endurance (maximum time), push-up power (assessed using force plates), and maximal push strength (assessed using hand-held dynamometry). Pre- and post-intervention changes in outcomes will be compared among all three groups. If significant changes are identified, additional comparisons will be conducted between the SMR\_ES and Control groups, as well as between the SMR\_ES and MO\_ES groups. The primary aim of this study is to determine whether repeated submaximal efforts performed three times per day, three days per week, increase upper-body endurance, power, and strength compared to a control group performing no resistance exercise. The secondary aim is to determine whether submaximal efforts performed three times per day, three days per week, produce changes in upper-body strength, endurance, and power that are not different from maximal efforts performed once per day, three days per week. These aims address whether exercise distribution influences strength and power adaptations beyond total weekly volume. The findings may help inform time-efficient, lower subjective-effort resistance training strategies that can be implemented in educational, athletic, or general fitness settings.

Conditions

Muscle Power; Physical Endurance; Muscle Strength

Keywords

Exercise snacks; resistance exercise; upper body fitness

Outcome Measures

Primary Outcomes (3)

• Maximal Upper Body Push Strength

  Upper-body muscular strength will be assessed using a hand-held dynamometer during a standardized pushing task. Participants will push a barbell upward against an immovable strap connected to a pull dynamometer. Peak force output (Newtons) will be recorded.

  Change from baseline after 6 weeks

• Push-Up Endurance (Repetitions)

  Upper-body muscular endurance will be assessed by the maximum number of push-ups completed using standardized form criteria.

  Change from baseline after 6 weeks.

• Plank Endurance (Seconds)

  Core and upper-body endurance will be assessed by the maximum duration (seconds) participants can maintain a standardized plank position.

  Change from baseline after 6 weeks

Secondary Outcomes (2)

• Upper-Body Power - Peak Force (Newtons)

  Change from baseline after 6 weeks.

• Upper-Body Power - Time to Task Completion (Seconds)

  Change from baseline after 6 weeks

Other Outcomes (3)

• Upper-Body Power - Mean Force (Newtons)

  Observed over 6 weeks.

• Participant Retention (%)

  Observed over 6 weeks

• Protocol Adherence (%)

  Observed over 6 weeks

Study Arms (3)

A submaximal repeated effort exercise snack (SMR_ES)

EXPERIMENTAL

The SMR\_ES group will perform approximately 33% of their individual number of maximal push-up and maximal plank time, three times per day, three days per week.

Behavioral: Submaximal Repeated Exercise Snack

A maximal effort one-time exercise snack (MO_ES)

EXPERIMENTAL

The MO\_ES group will perform the maximal number of push-ups and hold a plank position for their maximal time, once per day, three days per week.

Behavioral: Maximal One-Time Exercise Snack

Control group

NO INTERVENTION

Continues usual activity with no upper body resistive exercise.

Interventions

Submaximal Repeated Exercise Snack BEHAVIORAL

Participants perform frequent, low-dose submaximal upper-body exercise snacks spread throughout the day. The SMR\_ES group will perform approximately 33% of their individual number of maximal push-up and maximal plank time, three times per day, three days per week.

A submaximal repeated effort exercise snack (SMR_ES)

Maximal One-Time Exercise Snack BEHAVIORAL

Participants perform a single daily maximal-effort upper-body exercise snack. The MO\_ES group will perform the maximal number of push-ups and hold a plank position for their maximal time, once per day, three days per week.

A maximal effort one-time exercise snack (MO_ES)

Eligibility Criteria

• Age: 20 Years - 35 Years
• Sex: all
• Healthy Volunteers: Yes
• Age Groups: Adult (18-64)

You may qualify if:

• Healthy, as determined by self-reported health history
• Enrolled as a college or university student (full-time or part-time)
• Not currently participating in a structured upper-body resistance training program
• No participation in upper-body resistance training (e.g., weightlifting, calisthenics, CrossFit, bodyweight strength programs) for ≥ 3 months prior to study enrollment
• Willing and able to perform maximal and submaximal push-up and plank exercises
• Willing to refrain from initiating any new upper-body resistance training during the study period
• Able to provide written informed consent

You may not qualify if:

• Current participation in an upper-body resistance training program or engagement in upper-body strength training within the past 3 months
• History of upper extremity, shoulder, elbow, wrist, or trunk injury within the past 6 months that could limit exercise performance
• History of neurological, cardiovascular, metabolic, or musculoskeletal disorders that contraindicate resistance exercise
• Current pain or discomfort in the shoulders, elbows, wrists, hands, neck, or low back during pushing or plank activities
• Previous surgery to the upper extremities or spine within the past 12 months
• Use of medications that may significantly affect muscle performance, fatigue, or neuromuscular function
• Pregnancy or suspected pregnancy
• Any condition deemed by the investigators to pose an increased risk during maximal or repeated resistance exercise

Sponsors & Collaborators

• New York Institute of Technology: lead

Study Sites (1)

New York Institute of Technology

Old Westbury, New York, 11568, United States

Location

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Study Officials

• Alexander Rothstein

  New York Institute of Technology

  PRINCIPAL INVESTIGATOR

Study Design

• Study Type: interventional
• Phase: not applicable
• Allocation: RANDOMIZED
• Masking: NONE
• Purpose: BASIC SCIENCE
• Intervention Model: PARALLEL
• Sponsor Type: OTHER
• Responsible Party: PRINCIPAL INVESTIGATOR
• PI Title: Assistant Professor

Study Record Dates

• First Submitted: January 6, 2026
• First Posted: January 23, 2026
• Study Start: February 1, 2026
• Primary Completion: March 24, 2026
• Study Completion: April 25, 2026
• Last Updated: April 9, 2026

Record last verified: 2026-04

Data Sharing

• IPD Sharing: Will share
• Shared Documents: STUDY PROTOCOL, SAP
• Time Frame: The information will be available May 2026 and remain for 5 years.
• Access Criteria: Access will require access to DryAd or a request for access to the researchers.

Locations

US (1)