Figure 1
Overview of the study design for ‘Beginner to 5kg’.
Figure 2
Overview of the strength and balance exercises included in the ‘Beginner to 5kg’ exercise class. A QR code is also provided to view a sample 40-minute ‘Beginner to 5kg’ strength training class.
Table 1
Overview of the health education content.
| WEEK | HEALTH EDUCATION WORKSHOP CONTENT |
|---|---|
| 1 | Muscle Matters for Female Ageing |
| 2 | General Adaptation Syndrome |
| 3 | Nutrition for Strength Training |
| 4 | S.P.O.R.T Principles of Training |
| 5 | How to Maximise your Wellness, Health and Strength Gains with Periodised Training |
| 6 | Feedback with Gender- and Age-Matched Normative Values |
Table 2
Pre- and post-intervention mean, standard deviation, p-value and effect size for all measured variables.
| VARIABLE | N | MEAN ± SD PRE | MEAN ± SDPOST | p-VALUE | EFFECT SIZE |
|---|---|---|---|---|---|
| PHYSICAL TESTS | |||||
| Sit-to-Stand (reps) | 51 | 28.6 ± 7.3 | 40.1 ± 9.7 | <0.001* | Large η2 = 0.78 |
| Box Press-Up (reps) | 51 | 27.2 ± 8.4 | 35.7 ± 9.6 | <0.001* | Large r = 0.56 |
| Balance – Left Leg on Floor (seconds) | 51 | 39.2 ± 12.7 | 38.3 ± 13.6 | 0.663 | Very small r = 0.04 |
| Balance – Right Leg on Floor (seconds) | 51 | 37.9 ± 14.3 | 37.6 ± 12.9 | 1.000 | Very small r = 0.00 |
| QUESTIONNAIRES | |||||
| Physical Self-Efficacy (LIVAS score) | 51 | 27.2 ± 7.3 | 31.2 ± 7.9 | <0.001* | Large r = 0.54 |
| Wellbeing (WHO-5 total score) | 51 | 14.4 ± 4.4 | 16.7 ± 3.9 | <0.001* | Large η2 = 0.29 |
| Menopause Symptoms (MRS total score) | 37 | 12.6 ± 7.4 | 10.3 ± 6.1 | 0.008* | Large η2 = 0.18 |
| Physical Activity Participation (M1 score) | 51 | 2.9 ± 1.5 | 3.5 ± 1.4 | 0.003* | Small r = 0.29 |
[i] Abbreviations: *Statistical significance, LIVAS, Lichamelijke Vaardigheden Schaal or perceived physical activity; M1, single-item measure physical activity participation; MRS, menopause rating scale; N, number; Reps, repetitions; SD, standard deviation; WHO-5, World Health Organization Five Wellbeing Index; η2; Eta squared.