I recently came across an article in the Journal of Strength and Conditioning Research that piqued my interest. The study, a randomized controlled trial by Gavanda and colleagues (2025), compared three approaches to resistance training: fully supervised sessions, app-guided training, and completely self-guided training delivered via PDF.

Having spent over a decade working as a coach in professional team sports settings, I have first-hand experience of the benefits of working with athletes in-person within both a performance and rehab context and, perhaps unsurprisingly, the study findings broadly favoured in-person coached sessions over app-based or self-led sessions.

However, having recently moved into the world of online coaching, I have also witnessed the benefits of effective online programming and coaching in helping athletes to rehabilitate injuries and not just return to play, but improve their subsequent performance as well.

It is impossible to refute that online coaching has transformed the accessibility of strength and rehabilitation services for the better. Athletes can now access expert guidance regardless of location, removing many of the geographical barriers that traditionally limited specialist support. However, despite this potential, many online rehabilitation programmes struggle to deliver consistent outcomes.

A deeper look into Gavanda and colleagues’ study look reveals several nuances that are particularly relevant when providing online coaching services, and, importantly, may indicate why certain models of online coaching can succeed where others fail.

What Did The Study Show?

The study compared three approaches to resistance training over a 10-week period: fully supervised training, app-guided training, and self-guided training delivered via a written programme. Participants trained three times per week and were assessed for changes in strength, body composition, adherence, and wellbeing.

At first glance, the headline results appear to favour traditional in-person coaching. The supervised group achieved greater increases in fat-free mass, larger improvements in squat strength, and the highest adherence rates. Participants also reported greater satisfaction with supervision. These findings reinforce what many practitioners already recognise: immediate feedback, accountability, and technical guidance all contribute to effective training.

However, the deeper findings are more nuanced – and particularly relevant when considering online rehabilitation. Importantly, all groups improved significantly in strength, including those following app-based and self-guided training. This suggests that well-structured training, when performed consistently, can be effective regardless of the delivery method.

Their adherence data also provides meaningful insight. The app-guided group demonstrated relatively strong compliance (81%), substantially higher than the self-guided PDF group (52%). This suggests that even limited digital structure and feedback can meaningfully support engagement. For remote coaching environments, this is encouraging evidence that technology can play a valuable role in maintaining training consistency.Therefore, perhaps the real differences between approaches lies not so much in whether the training works, but how well programmes support athletes during the process.

What Does That Mean For REBUILD? (or other online training providers)

When thinking about how these findings apply to online rehabilitation programmes, it suggests that certain ingredients may determine whether it succeeds or fails.

First, quality and consistency of feedback appear critical. Within rehabilitation, feedback helps to refine technique, drive accountability, maintain adherence and guide progression – elements that become particularly important when seeking to chase more nuanced adaptations than strength alone.

Second, motivation is another key variable. According to Self-Determination Theory (Ryan & Deci, 2000), sustained motivation is driven by three psychological needs: autonomy, competence and relatedness. App-based training may support autonomy, but it can struggle to provide the sense of competence and relatedness, if detailed feedback and meaningful coach interaction are lacking.

This becomes even more relevant when considering that injuries are not just a physical disruption; they can affect confidence, identity and emotional wellbeing. Previous research has shown how anxiety, fear and reduced motivation commonly accompany injury (Wiese-bjornstal et al., 2021), which suggests that simply delivering a rehab programme, even a well-designed one, is rarely enough.

From that perspective, the debate between supervised and online training might be slightly misplaced. The real question is less about the format of delivery and more about how effectively online rehab services replicate the elements that make coaching valuable in the first place.

With REBUILD we look to address this through:

• Detailed feedback from experienced coaches, ensuring athletes receive precise guidance on movement quality and exercise progression.
• Consistent, ongoing communication, allowing athletes to feel supported throughout their rehabilitation journey.
• Structured subjective and objective progress monitoring, creating a continuous feedback loop that allows coaches to adjust programming and support athletes in real time.
• Effective programming grounded in current research and best practice, refined through years of practical experience working with injured athletes.

References

Gavanda, S., Held, S., Schrey, S., Oberwetter, K., Lazzaro, P. G. M., Pergelt, M., & Geisler, S. (2025). Optimizing resistance training outcomes: comparing in-person supervision, online coaching, and self-guided approaches: a randomized controlled trial. The Journal of Strength & Conditioning Research, 39(11), 1129-1137.

Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68-78.

Wiese-Bjornstal, D. M. (2021). Personal and situational factors affecting psychological response to sport injuries. In The Psychology of Sports Injury (pp. 33-62). Routledge.

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