Supervised vs. Unsupervised Training: A Comparative Analysis of Push-up, Sit-up, and Squat Improvements
DOI:
https://doi.org/10.24193/subbeag.71(1).05Keywords:
supervised training, AMRAP, university students, intervention studyAbstract
Introduction: Supervised physical training enhances adherence, technique, and muscular adaptation, whereas many university students rely on unguided routines that may limit progress in basic bodyweight exercises. Prior research shows that structured programs (especially those using progressive overload, circuit training, and high-intensity formats) produce superior gains in muscular endurance. Objective: This study aimed to compare the effects of an eight-week supervised program with unguided training on push-up, sit-up, and squat performance in non-sport major university students. Material and methods: Fifty-three students were randomly allocated to a supervised training group (n = 25) or a control group (n = 28), with comparable gender distributions. All participants completed standardized pre/post assessments, and the intervention group performed structured sessions integrating progressive overload, circuit training, and AMRAP, while controls trained independently. Results: The supervised group showed markedly greater improvements, gaining +5.52 push-ups, +9.68 sit-ups, and +15 squats, compared to the control group’s +2.46, +3.11, and +6.39. Percentage increases were 2–3 times higher in the supervised group, and regression models identified supervised participation as the strongest predictor of improvement, independent of sex, BMI, anthropometrics, or baseline fitness. Conclusion: An eight-week supervised program built on progressive overload, circuit structures, and AMRAP leads to substantially greater muscular endurance gains than unguided training in university students. The findings underscore the value of structured, instructor-led approaches for enhancing basic bodyweight performance.
Article history: Received 2026 January 28; Revised 2026 March 03; Accepted 2026 March 05; Available online 2026 March 30; Available print 2026 April 30.
AUTHOR CONTRIBUTIONS
Păuna Răzvan-Dorel, Șerban Rau Tiberiu și Pop Sergiu contributed equally to the design and implementation of the research, to the data collection, analysis and interpretation of the results, and to the writing of the manuscript. All authors had equal rights and responsibilities in the preparation of this work. All authors have read and agreed to the published version of the manuscript.
CONFLICT OF INTEREST
The authors declare that they have no conflict of interest related to this research.
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