Justification of a Strength-Oriented Fitness Program in an Online Format for Women of Early Adulthood

Abstract

Abstract. The purpose of the study was to substantiate a strength-oriented fitness program in an online format for women of the first period of adulthood. The study used general scientific and special methods: analysis and generalization of scientific and methodological literature, pedagogical observation, anthropometric and bioimpedance measurements, functional tests, questionnaires, and methods of mathematical statistics. The study involved 100 women of the first period of adulthood, who were divided into control and experimental groups taking into account their physical condition index. The program was implemented in an online format for 12 months, covering 4 mesocycles with gradual complication of loads, variability of methods, and training tempo depending on the level of physical fitness. The study results indicate a positive dynamic of morphofunctional indicators in women of the experimental group. There was a significant improvement in muscle mass indicators, a decrease in body fat percentage, an increase in strength endurance level, as well as improvements in the Cooper test, Harvard step test, push-ups, trunk lifts, and flexibility. The structured program with SMART goals for each PCI level and the use of various methodological approaches (set, superset, pyramid, triset, drop set) demonstrated high efficiency when implemented online. The program also ensured the individualization of the training process based on the frequency, volume, density, tempo of exercise execution, and intensity level. The proposed strength-oriented fitness program is an effective means of improving the physical condition of women of the first period of adulthood, even under online conditions. Its differentiation by PCI levels and adaptation to changes in morphofunctional status make it possible to ensure both health-enhancing and training effectiveness. The online format not only maintains efficiency but also expands access for women to quality training. The obtained results confirm the feasibility of further research in the direction of online fitness personalization, optimization of the structure of micro- and macrocycles, as well as the influence of individual strength training methods on women's psycho-emotional state.