Journal of Functional Morphology and Kinesiology · Published 2026-06-17 · DOI 10.3390/jfmk11020240
Joshua J. Aube, Peter J. Mendolia, Kristi L. Storoschuk, Ely Wyman, Mason D. Peberdy, John J. Wu, Nia Simpson-Stairs, Paul A. Swinton, Brendon J. Gurd
<b>Purpose:</b> The current study tested the hypothesis that a bodyweight training (BWT) protocol with a higher weekly time commitment and training volume would produce greater improvements in cardiorespiratory fitness compared to lower time commitment/volume BWT protocols. <b>Methods:</b> Fifty-eight (<i>n</i> = 21 males; <i>n</i> = 37 females) recreationally active, healthy, young adults were randomized to either a 16 (TAB, <i>n</i> = 20), 27 (5BX, <i>n</i> = 19), or 90 min/week (AMRAP, <i>n</i> = 19) BWT protocol for 6 weeks. Peak work rate (WRpeak) was measured pre- and post-intervention using a cycle ergometer graded exercise test. VO<sub>2</sub>peak was estimated (eVO<sub>2</sub>peak) using a simple linear regression of WRpeak and VO<sub>2</sub>peak generated from a previous study (<i>n</i> = 26; 13M/13F). <b>Results:</b> TAB and 5BX yielded non-inferior improvements in eVO<sub>2</sub>peak. The 95% confidence intervals of the mean difference in change did not cross our non-inferiority margin of −2.6 mL/kg/min (TAB—AMRAP = 95% CI = −1.16 to 2.07; 5BX—AMRAP 95% CI = −0.29 to 2.89). <b>Conclusions:</b> Our results suggest that 16 and 27 min/week of minimalist BWT yields non-inferior improvements in CRF compared to 90 min/week and provides evidence supporting the efficacy of low-volume BWT protocols compared to higher volume protocols. The study was registered on Open Science Framework on 29 May 2023 (OSF registration).
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Aube, J., Mendolia, P., Storoschuk, K., et al. (2026). How Much Is Enough: A Randomized Non-Inferiority Trial Comparing Three Bodyweight Training Protocols. Journal of Functional Morphology and Kinesiology. https://doi.org/10.3390/jfmk11020240