Expanding Access to Strength Training: Feasibility of a Remotely Delivered Resistance Training Program in Untrained Women

Background : Muscle-strengthening activity is a core component of public health exercise guidelines; fewer than 6% of U.S. adults participate regularly in resistance training (RT). This gap is especially pronounced among women, who engage in RT 30% less frequently than men. Common barriers include perceptions of complexity, lack of confidence, limited access to instruction, and cultural associations linking strength training with masculinity. This study explored the feasibility and early efficacy of a remotely delivered RT program designed to increase accessibility and engagement among underactive women. Methods : Seventeen participants were randomized to an 8-week RT program ( n = 10) or a waitlisted control group ( n = 7). The intervention, delivered via the TrueCoach app, provided structured workouts and virtual coaching, enabling participants to complete workouts in a gym setting while receiving remote support from a certified trainer. Strength and performance outcomes (six-repetition maximum bench press and split squat, plank duration, and Wingate tests), body composition, self-reported physical activity status, and perceived vigor were assessed pre- and postintervention. Results : RT program participants demonstrated high adherence (90.2 ± 14.5%) and significant improvements in whole-body strength ( p < .05) and plank duration compared with the control group. No significant changes in body composition were observed, but self-reported physical activity status ( p = .034) and vigor ( p = .019) improved significantly more for RT program participants than the control group. Conclusions : Remotely supported RT programs may lower barriers to participation for women, supporting their inclusion and long-term engagement in strength-based physical activity and promoting gender equity in fitness spaces.