Strength CHALLENGE

The qualitative analysis examines responses to two open-ended questions across all 358 participants: (1) the most beneficial aspects of the challenge and (2) extraordinary experiences or discoveries. Thematic analysis was conducted to identify recurring themes and notable insights, with responses categorized based on frequency and impact.

1. Beneficial Aspects

The following themes emerged as the most common beneficial aspects of the Strength Challenge, ordered by frequency:

- Increased Strength (n = 112, 31%): Participants frequently cited improved physical strength, particularly in upper body (push-ups) and core (planks). Examples include "Improving body strength" and "Shoulder strength because of the push-ups and planks." Many noted specific gains, such as increased push-up repetitions (e.g., "I can now do 20 push-ups in one go") or longer plank holds (e.g., "I doubled my plank time").

- Establishing Routine and Consistency (n = 89, 25%): The structured daily plan and incremental progression were highly valued for fostering discipline and habit formation. Responses included "Having a clear plan for each day" and "The daily plan provides the best advice of what to do each day." Accountability mechanisms, such as tracking progress or group participation, were frequently mentioned (e.g., "Being held accountable was a great motivator").

- Improved Physical Fitness and Endurance (n = 67, 19%): Participants reported enhanced overall fitness and endurance, with comments like "Increasing daily fitness and endurance" and "My physical endurance has improved." Some noted specific benefits, such as reduced belly fat or improved performance in other activities (e.g., "It helps my swimming").

- Mental Health Benefits (n = 45, 13%): Improved mood, confidence, and reduced stress were highlighted, with responses like "Less depression, more happiness and more energy" and "My mental health improved a lot." Participants valued the psychological boost from achieving daily goals (e.g., "The feeling of success").

- Community and Social Engagement (n = 32, 9%): Doing the challenge with others (family, friends, or online communities) was a significant motivator. Examples include "Doing challenge alongside 15yr old son" and "Sharing it with family, friends & work colleagues."

- Low Time Commitment (n = 28, 8%): The challenge's brevity and accessibility were appreciated, with comments like "It's great that it was not time-consuming" and "It didn't take too long, making it easy to fit into my day."

2. Extraordinary Experiences

The following themes capture the most common and impactful extraordinary experiences, ordered by frequency:

- Surpassing Perceived Limits (n = 78, 22%): Many participants were surprised by their ability to achieve more than expected, particularly with push-ups and planks. Examples include "I did full push-ups throughout the whole challenge. Didn't realize I could!" and "I was able to hold a plank for over 1 minute." This theme was especially prevalent among beginners, who often overcame initial self-doubt (e.g., "I am stronger than I thought I was").

- Improved Physical Capabilities (n = 62, 17%): Participants reported significant gains in strength and endurance, such as "I can now do 20 real push-ups in one go!" and "I could do 14 full push-ups without a break." Some noted unexpected benefits, like reduced chronic pain (e.g., "A reduction in lower back pain").

- Mental and Emotional Breakthroughs (n = 49, 14%): Completing the challenge boosted confidence and mental resilience. Responses included "Reminding myself that I can do hard things" and "I discovered that I am strong and capable." Participants often linked physical progress to mental health improvements (e.g., "My bodily vision has improved, too").

- Inspiring Others (n = 25, 7%): Some participants inspired friends or family to exercise, with comments like "I inspired a few friends to do their own daily workouts" and "It got my overweight friend working out."

- Challenges with Program Design (n = 22, 6%): A smaller group reported difficulties with the rapid increase in repetitions, particularly beginners (e.g., "The incremental increases are too much" and "The build was too much for me"). Some experienced injuries or pain, such as "Really hurt my knee from the squats" or "I experienced shoulder pain and had to stop."

3. Key Qualitative Insights

- Strength and Routine as Core Benefits: The most frequently cited benefits were increased strength (especially in upper body and core) and the establishment of a sustainable exercise routine, reflecting the challenge's efficacy in promoting physical and behavioral changes.

- Motivation Through Structure and Community: The structured progression, accountability tools (e.g., task sheets, group participation), and social engagement significantly enhanced adherence and enjoyment.

- Surprising Self-Discoveries: Many participants, particularly beginners, were amazed by their ability to surpass initial limitations, fostering a sense of empowerment and motivating continued exercise.

- Concerns for Beginners: Some participants, especially those with lower fitness levels, found the rapid escalation of repetitions challenging, leading to discomfort or discontinuation, suggesting a need for more tailored modifications.

- Holistic Impact: The challenge delivered not only physical benefits but also mental health improvements and social connections, with participants valuing the sense of community and personal achievement.

Overview: The Strength Challenge analysis reveals comprehensive benefits across physical, mental, and social dimensions for all 358 participants. The structured approach to bodyweight exercises (push-ups, planks, squats) proved effective in delivering measurable strength gains while fostering sustainable exercise habits.

Key Insights:

- Physical Transformation: Increased strength was the most prominent benefit (31% of participants), with notable improvements in upper body and core strength, demonstrated through specific achievements like doubling plank times and significantly increasing push-up repetitions.

- Behavioral Change: The challenge successfully established exercise routines and consistency (25% of participants), with the structured daily plan and accountability mechanisms proving crucial for habit formation and long-term adherence.

- Mental and Emotional Impact: Beyond physical benefits, participants experienced significant mental health improvements, including enhanced confidence, reduced stress, and a sense of personal achievement that extended beyond the exercise context.

- Community and Social Benefits: The shared nature of the challenge fostered social connections and motivation, with participants often engaging family members and inspiring others to begin their own fitness journeys.

Most Common and Interesting Findings:

- Most Common Benefits:

  • Strength Development: Nearly one-third of participants reported tangible strength improvements, particularly in bodyweight exercises, with many achieving personal records they previously thought impossible.

  • Routine Establishment: The structured daily plan was highly valued for creating sustainable exercise habits, with participants appreciating the clear guidance and progressive nature of the program.

  • Fitness and Endurance: Overall physical fitness improvements were noted, with benefits extending to other activities and sports, demonstrating the transfer effect of the strength training.

- Most Interesting Extraordinary Experiences:

  • Surpassing Perceived Limits: The most striking finding was participants' surprise at their own capabilities, with many completing full push-ups or extended planks they never thought possible, particularly among beginners.

  • Mental-Physical Connection: Participants frequently linked their physical progress to enhanced mental resilience and confidence, discovering that "they could do hard things" beyond exercise.

  • Ripple Effect: Many participants became exercise ambassadors, inspiring friends, family members, and colleagues to start their own fitness routines, amplifying the challenge's impact beyond individual participants.

Conclusion:

The Strength Challenge proved highly effective as a comprehensive fitness intervention that delivered measurable physical improvements while fostering positive behavioral and psychological changes. The combination of structured progression, community engagement, and time efficiency made it accessible and sustainable for a diverse participant base. The most compelling finding was participants' discovery of their own strength capabilities, often exceeding their initial expectations and building confidence that extended beyond physical fitness. While the program was overwhelmingly successful, the feedback regarding progression difficulty among beginners provides valuable insights for future program refinements. The holistic impact—encompassing physical strength, mental resilience, social connections, and habit formation—demonstrates the potential for well-designed bodyweight exercise challenges to serve as powerful tools for comprehensive health and wellness promotion.