Effects of Supervised Workout in Health Club Improves Lean Muscle Mass

A study published this month in the Journal of Strength and Conditioning Research looked at the effect of supervised workouts on building lean muscle mass in a health club setting. The researchers hypothesized that “club members randomized to receive an evidence-based training program would accrue greater improvements in lean body mass (LBM) and other fitness measures than members randomized to self-training”. The subjects were all men between the ages of 30-44 years old who were members of a club in Southern California. Both groups (n=17) trained 3x/week for 12-weeks.

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The trained group saw a significant increase in LBM of 1.3 kg (2.86 pounds) following 12-weeks of training while the self-trained group saw no change at all. The trained group also saw a 2 percent decrease in body fat while the self-trained saw only a 1 percent change. The trained group also experienced an increase in 1-RM in chest press (42%) and leg press (35%) while the self-trained saw increases of 19 and 23 percent respectively. In terms of aerobic capacity (VO2 max), there was a 7 percent increase in maximal oxygen uptake for the trained group and 3 percent decrease for the self-trained group. Dietary intake was not controlled for in this study.


Storer TW, Dolezal BA et al., (2014). Effect of Supervised, Periodized Exercise Training vs. Self-Directed Training on Lean Body Mass and Other Fitness Variables in Health Club Members, J. Strength and Conditioning Research, 28(7):1995-2006.

Recommended Reading

Chronic Exercise Preserves Lean Muscle Mass in Masters Athletes

Why Do We All Lose Lean Muscle at Some Point During Our Lifetime?

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Authormichael wood

Michael is CEO of Michael Wood Fitness, Chief Fitness Officer at Koko FitClub and Founder of the Sports Performance Group. Named Best of Boston by Boston Magazine and Top 100 Trainer in the U.S by Men's Journal. Michael is a former Assistant Strength and Conditioning Coach at the University of Connecticut and member of Power Bar Team Elite.

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