The effectiveness of personal fitness programs in body weight management for female clients aged 21–35

Abstract

Abstract: Regular physical activity is one of the fundamental and scientifically proven means of preventing overweight and obesity, with a positive impact on body weight, fat mass, waist circumference, and metabolic profile. The purpose of the study was to substantiate and experimentally verify the effectiveness of personal fitness programs aimed at body weight correction in women aged 25–35, taking into account motivational factors for exercise participation. Methods: pedagogical methods (stating and formative experiment), sociological methods (questionnaire survey), biomedical methods, and methods of mathematical statistics. The study lasted 12 weeks at the Total Fitness center (Kyiv) and involved 20 women with overweight (BMI > 25 kg/m²). Results. Health- and appearance-related factors were the leading motivations among women, while social and psychological motives played a secondary role. The developed program combined cardio, strength, and functional exercises, considering health-recreational orientation, ACSM recommendations, and approaches to weight management and stress reduction. Implementation of the 12-week combined personal program resulted in reductions in body weight, BMI, and waist circumference, which are associated with a lower risk of metabolic syndrome. Positive changes in strength indicators and increased adherence to training were also observed. The personalized training format not only optimized morpho-functional parameters but also enhanced motivation, adherence, and the development of sustainable behavioral changes aimed at maintaining a healthy lifestyle. Conclusions. Personal fitness programs proved to be effective for correcting overweight and preventing metabolic disorders in women aged 25–35. The results confirm the feasibility of widespread implementation of personal fitness programs as an effective means of primary prevention of metabolic syndrome, cardiovascular, and endocrine disorders in overweight women.