Effect of three fitness programs on strength, speed, flexibility and muscle power on sedentary subjects


Exercise Science and Sport Management

Document Type


Publication Date



BACKGROUND: The aim of this study was to research and compare the effect of Crossfit (CF), LesMills (LM) and traditional resistance (TRAD) training program on short performances. METHODS: Participants were assigned randomly into three groups and followed the training sessions allocated at the rate of five sessions/week for 16 weeks. A battery of tests including anthropometric and performance measures were carried out over three sessions: before training (T0), after eight weeks (T1) and sixteen weeks of training (T2). RESULTS: Findings indicated that strength tests demonstrated a significant time effect (P<0.001, ηp=0.6), the results showed that CF and TRAD groups improved strength every 8 weeks while LM group only at T2, The speed test demonstrated also a significant time effect (P<0.001, ηp=0.5) the results showed an improvement in speed every 8 weeks for LM, at T2 for CF and no change for TRAD, for flexibility, all tests demonstrated a main time effect (P<0.001, ηp. 0.46-0.7) CF was the best in shoulder range of motion and LM in trunk and lower limb flexibility, all power tests also demonstrated a significant time effect (P<0.001, ηp: 0.76-0.9) the improvement for all groups was every 8 weeks. CONCLUSIONS: Based on these findings, we recommend TRAD and CF as valuable trainings for strength development, LM for flexibility and all three trainings for power improvement.

Journal Title

The Journal of sports medicine and physical fitness





First Page


Last Page


Digital Object Identifier (DOI)