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Abstract

International Journal of Exercise Science 18(8): 43-55, 2025. This study aimed to evaluate the effectiveness of a flexible, trainee-driven training program in improving concurrent training outcomes for individuals training remotely. The study employed a repeated-measures, parallel group design with 18 participants randomized into either a control group with fixed workouts or an experimental group with flexible workout selection based on perceived readiness. Participants were recreationally trained at baseline. Over a 16-week period, both groups completed assessments of strength and endurance, including deadlift, push-ups, and a two-mile run. The results indicated no significant difference in overall fitness improvements between the two groups, with both showing meaningful progress in strength and endurance measures. However, adherence rates were notably lower in the flexible group as the study progressed, potentially due to decision fatigue. Statistical significance was set at ρ ≤ 0.05, with main effects of time showing significant improvement in fitness scores across all groups. The findings suggest that while flexible programming offers similar benefits to traditional fixed programs, it may require strategies to maintain adherence over longer periods. Practical applications include the potential for flexible training to be used effectively in remote settings, particularly for populations like military personnel with varying access to fitness resources.

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