Individualized heart rate variability on a strength 6-week training program. A remote-coaching effectiveness study

Exercise physiologists, kinesiologists and coaches prescribe strength training to diverse populations with individual goals. Data-driven coaching is especially crucial with the rise of remote coaching, particularly in rural areas, to compensate for lack of direct supervision. Heart rate variability (HRV) has become a useful tool for measuring the effects of training stress on the autonomic nervous system and is easily accessible via wearables. The purpose of this study was to assess the effectiveness of using HRV to adjust strength training frequency in a remote coaching setting led by a group of recreationally trained participants. The participants completed a 6-week strength training program with pre- and post-lab testing (strength, body composition, blood pressure). HRV was collected daily by the participants, and an HRV threshold was calculated to determine whether they should train each day. Training data and a daily questionnaire were also completed and submitted to the leading researcher. The main findings showed that adherence to the protocol was high compared to other interventions in the general population and that the protocol led to significant strength gains without significantly impacting autonomic modulation. This study contributes to preliminary evidence supporting the effectiveness of HRV-guided strength training in remote settings.