Exercise training can have huge impacts on body composition, muscle function, cardiorespiratory fitness and overall quality of life. A study in the Journal of Strength and Conditioning Research evaluated the effects of receiving exercise training from a certified professional versus self-directed exercise training on body mass and other fitness-related measures in a fitness club setting.  Thirty-four men were randomly assigned to either a nonlinear periodized training group under the direction of a certified professional (17 men total) or to a self-directed training group (17 men total).  All men in both groups trained 3d/wk for 12wks. Lean body mass, muscle strength (1 rep max), vertical jump, and aerobic capacity were measured before and after the study.

The results of the study showed that those individuals who worked with a certified professional increased their lean body mass with no significant change in the self-directed group. Similarly, the professionally directed group showed significant improvements in strength and aerobic capacity. The authors concluded that club members who train with quality certified professionals obtain significantly greater improvements in body composition and other fitness-related measures versus performing the exercise on their own.

The professional supervision, exercise knowledge, and motivation are key components to ensuring your exercise is safe, effective, and fun. Please contact me or one of our certified Fitness Professionals for more information.

Happy Exercising,

Eddie Davila

Ridge Personal Trainer Eddie Davila

About the Author: Ed Davila is the Director of Fitness at the Ridge Athletic Clubs. He is a Registered Clinical Exercise Physiologist & Certified Exercise Physiologist through the American College of Sports Medicine. He is also a Certified Ergonomics Assessment Specialist through the Back School of Atlanta.


Storer T.W., Dolezal B.A., Berenc  M.N., Timmins J.E., and Cooper C.B. Effect of supervised, periodized exercise training vs. self-directed training on lean body mass and other fitness variables in health club members. J Strength Cond Res. (2014). 28(7): 1995-2006.