Performance Outcomes of a Tailored Strength and Mobility Training Intervention in Regular Gym Trainees

Abstract

The aim of the study was to determine the impacts of individualized strength and mobility training program on physical performance among gym adepts. The increasing awareness of the synergistic effect of muscular strength and joint mobility on physical performance has pointed to the shortcomings of the classic training model that is used in most gym settings, which tend to focus on these two elements separately. This kind of separation can result in inefficiency in movement, a decreased range of motion, and increased risk of injury. This study was a study of the results of an integrated training program that incorporated strength training and specific mobility training in one structured program. A total of 30 male gym adepts between the ages of 25 and 40 years took part in the research. None of the participants was previously exposed to any structured resistance training. Standardized strength and mobility tests were used as baseline testing, and then a personalized training program was introduced depending on the movement limitations and strength capacity of the individuals. The intervention was based on the following key areas of performance such as muscular strength, endurance, flexibility, joint mobility, and functional movement quality. Specific focus was on the areas that are usually limited including hips, shoulders, and ankles. The training program was provided in a progressive manner in a systematic time span where the load was added on a gradual basis to enable safe adjustment. Validated testing procedures such as the Sit and Reach Test, one-repetition maximum bench press, and one-repetition maximum squat were used to measure the performance outcomes. Paired-sample testing and calculations of the effect size were used to analyze pre- and post-intervention data. The outcomes indicated significant improvement in the strength and mobility results. Improvement in the bench press and squat performance was noted with an increase in the flexibility scores on the Sit and Reach Test. The interviewees were found to have better range of movement, muscular power and overall movement efficiency after the intervention. These results justify the incorporation of combined strength and mobility training in the gym-based programs. The research adds to the evidence of the effectiveness of individualized and combined training models as an effective approach to enhancing performance, decreasing the risk of injuries, and supporting long-term physical performance of gym participants.