Does training by Zoom work? Online vs. in-person training

Many people wonder whether training with a coach by Zoom gives the same results as the gym. The short answer is that it can work very well, as long as it is live, with a plan made for you and with someone who watches you and corrects you.

Short answer: yes. What brings results is the right plan, consistency and someone supervising your technique, and all three can be done by video call. The main difference is that the coach cannot touch you to correct you or spot you with very heavy weights, so corrections are made with words, demonstrations and the camera angle.

What is the same as in person?

• The plan: it starts with an assessment of your goal, your level and your time, and it is adjusted to your progress.
• Supervision: the coach sees you live, counts with you and corrects you in the moment. Training with supervision helps you progress more than training on your own: in a 12-week study (Mazzetti, 2000), people who trained with direct supervision increased their weights faster and ended with more maximal strength in the squat and bench press than people who followed the same program on their own. That study was done in person, not by video: what it measures is the effect of training with someone who watches and corrects you.
• Consistency: having a set appointment with someone who is waiting for you is one of the best ways not to quit.

What is different?

• No physical contact: corrections are made with clear cues, demonstrations and, if needed, by changing the exercise.
• Equipment: at home you may not have machines or barbells, but with your own body weight, dumbbells, bands or a weighted backpack you can progress a lot, especially at the beginning.
• The camera rules: if the coach cannot see all of you, they cannot correct you well. That is why setting up your space matters.

What are the advantages of training online?

• You do not lose time in traffic or looking for parking.
• You train from anywhere: your home, a hotel when you travel or outside Puerto Rico.
• You learn to train with what you have, and that stays with you forever.

How do they compare, in short?

When is in-person training better?

If you are recovering from surgery or an injury, follow your doctor or physical therapist first. And if your goal is lifting maximal weights with a barbell, at some point you will want someone next to you to spot you. For most people who want to get in shape, lose weight or get stronger, online works.

How do I set up my space and camera?

1. The camera: place it at waist height, about 6 to 8 feet away, so your whole body shows from head to toe. A side angle helps to see your back and knees.
2. The space: the length of your body lying down with your arms open, with no furniture nearby.
3. The connection: stay close to the router or use mobile data if the wifi is weak, and keep your phone plugged in.
4. The sound: turn the volume up or use wireless earbuds to hear the cues.
5. The basics: water, a towel, comfortable clothes and sneakers.

If you want to start with something simple at home, try the 20-minute no-equipment workout. And if you want to know how Isra works, read how IsraFit's online personal training works or the FAQ. Sessions are in Spanish.

Sources

• Mazzetti S. A. et al. (2000). The influence of direct supervision of resistance training on strength performance. Medicine & Science in Sports & Exercise, 32(6):1175-1184. doi.org/10.1097/00005768-200006000-00023
• American College of Sports Medicine (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3):687-708. doi.org/10.1249/MSS.0b013e3181915670