Adherence
Supervised resistance training produces a small but statistically significant improvement in performance and functional outcomes compared to unsupervised training, with a moderate effect specifically for strength gains.
If you are training alone, expect slightly slower strength gains compared to having a coach. Supervision helps you lift heavier loads with better technique and closer to failure, which drives adaptation. If you cannot afford a coach, use video self-analysis or training logs to mimic the feedback loop of supervision.
The main model for all performance/function effects revealed a small, standardised point estimate favouring SUP (0.28 [95%CI = 0.02 to 0.55]). ... However, for strength there was a moderate effect favouring SUP (0.40 [95%CI = 0.06 to 0.74]).
Why this rating
Meta-analysis of 12 randomized controlled trials, though heterogeneity was noted for non-strength outcomes.
Source
The Role of Supervision in Resistance Training; an Exploratory Systematic Review and Meta-Analysis
James Fisher et al. · International Journal of Strength and Conditioning · 2022
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