Buddy System & CrossFit

A buddy system is a phrase used to describe two individuals, "buddies", who operate together as a single unit so both are able to monitor and help each other be successful. In my undergrad, I conducted research examining the effectiveness of a buddy system on strength training adherence and mental health in college females, a population that tends to struggle with strength training. This blog will be an overview of the research study and its correlation to CrossFit.

During my final year in the Kinesiology undergraduate program at The University of Eau Claire, my senior seminar class had students conduct research.

Methods

Recruitment focused on the University of Eau Claire female students (mean age= 19.75 ± 0.97) not meeting the minimum strength training guidelines stated in the 2008 Physical Activity Guidelines for Americans, which are: training the seven major muscle groups on two or more days per week. The other inclusion criteria were that the participants either had or would be willing to purchase a gym membership, willing to strength train at least twice per week, willing to answer the weekly surveys, take the pre and post-study SF-36, and had to pass the PAR-Q. Exclusion

Experimental Design

Participants were randomly assigned to either the buddy system group or no buddy system group, with ten participants being in each group (20 total). Buddy placement was completed based on gym type, given times available to resistance train, or if a participant requested to be with another participant; six out of the ten participants requested to be paired up with a friend. Initial recruitment desired all participants to be randomly assigned to a buddy but due to the lack of interest in participating, a few participants were allowed to be paired with a friend. All participants participated in the 6-week intervention and were given a strength training program developed by a student researcher. Depending on group placement, participants had to strength train at least two times per week either on their own or with their assigned buddy. All participants received the same resistance training program that focused on the seven major muscle groups (chest, front of arms, back of arms, back, shoulders, core, and legs). Each muscle group had 3-4 different exercises, which participants rotated through during the study, training at least two times per week.

Results

After the 6-week intervention, confidence increased for all participants along with perceived health (one's personal perception about their health), regardless of group placement. We concluded that this was due to the given strength training program and repetitiveness of it. Concerning perceived health improvement, this may have been due to subjects starting a new exercise program and having that high; similar to "New year, new you". But, the buddy system had no significant effect on results, despite some "buddies" having a pre-established connection.

Correlation between Research and CrossFit

Since conducting this research and becoming a CrossFit coach, I've been able to witness first-hand the effectiveness of a buddy system and clearly see where my research failed.

CrossFit has truly perfected the usage of a buddy system due to the environment that the gyms' create. As soon as you walk through the door, either as a curious first visit or as a long time member, you're shrouded in positivity. This positivity continues in class and even after you leave and thus, makes it easier to begin something new. The classes are free of judgment, intimidation, but full of "buddies"- future friends, and accountability partners. Conversations are held, the music is shared, there's a coach leading the class, and everyone is present. Walk-in, follow the workout, chat with other members, and done. 1 hr tops. o for those that are just starting to workout, it's a recipe for success. Secondly, CrossFit has a firm understanding of member accountability. The average CrossFit membership is 2-3 years. With Facebook groups for members, the class atmosphere, coaches continually reaching out to absent members (at least I do), and the relationships that are developed- who wouldn't want to come back for more?

So, why did my subjects in the buddy group not have better results than the control group?

All participants in the study were working out at conventional bodybuilding gyms. Instead of having a membership for 2-3 years, most members are only there for a year maximum. The environment at these gyms is much different than at CrossFit gyms. Most members are lifting with their headphones in and are focused on their lift. For beginners, this can be intimidating and seem unwelcoming, even with a "buddy". In this particular study, as well, the "buddy groups" were two individuals who have limited to no experience with strength training. Unlike in CrossFit classes where a coach is assisting with movement, the buddies are left to fend for themselves. Combined with the environment, it's hard to feel confident and share positivity with another individual who is also unsure. With accountability, I firmly believe that those in the buddy group did not hold each other accountable for working out because, despite the study utilizing weekly reminders, the buddy system didn't prevail in results over the control group. As previously inferred, it's hard to hold another accountable for a new habit if you're lacking confidence.

To conclude, if you're looking to begin a new exercise regime- try CrossFit. The environment is welcoming, the classes are exceptionally structured, the members are awesome, and you feel like you're a part of a community.

If you'd like to read my research, the link is here: https://ijrep.org/effectiveness-of-a-buddy-system-on-strength-training-adherence-confidence-and-perceived-health-in-college-females/

~Coach Karina, BS-Kinesiology, CF L1 Trainer, USAW Sports Performance Coach