Can Resistance Training Rejuvenate Aging Skin? An Interesting Research Study
Key insights: 60-second read
- Resistance training uniquely increases dermal thickness - A key factor in youthful-looking skin that typically declines with age.
- Both aerobic and resistance training improve skin elasticity - But only strength training targets deep skin structure.
- Benefits occur at the molecular level - Reduced inflammatory factors and enhanced extracellular matrix are responsible.
- 16 weeks of twice-weekly training produced measurable results - Consistency is key for skin benefits.
As a physiotherapist, you are well aware of the benefits of exercise for musculoskeletal health. But interesting research reveals that resistance training offers a surprising additional benefit: it may rejuvenate aging skin. A landmark study published in Scientific Reports provides compelling evidence that strength training does more than build muscle - it may combat skin aging at the cellular level.
Key Finding: While both aerobic and resistance training improve skin elasticity, only resistance training increases dermal thickness - a key factor in youthful-looking skin that typically declines with age.
On this page
1. About the Groundbreaking Study
The 2023 study examined 61 healthy, sedentary middle-aged Japanese women over a 16-week period, comparing the effects of structured aerobic training versus resistance training programs. The study was meticulously designed to ensure comparable physiological effort between the two exercise groups while measuring specific skin parameters and circulating biomarkers.
2. Research Methodology: How the Study Was Conducted
Participant Profile
The study focused on 56 healthy sedentary middle-aged Japanese women (aged 41-59) who completed the 16-week intervention. Participants were randomly assigned to either aerobic training (AT) or resistance training (RT) groups.
Exercise Protocols
Both groups exercised twice weekly for 16 weeks (32 sessions total) under certified trainer supervision:
- Aerobic Training: 30 minutes of cycling at 65-70% of peak heart rate
- Resistance Training: Six weight-stack exercises (leg curl, leg extension, arm curl, rowing, shoulder press, and chest press) performed as 3 sets of 10 repetitions at 75-80% of repetition maximum.
Measurements and Analysis
Researchers assessed multiple parameters before and after the intervention:
- Skin elasticity, dermal thickness, and upper dermal structure
- Body composition (weight, BMI, lean tissue mass)
- Physical capacity (VO2 peak, muscular strength)
- Circulating factors (cytokines, hormones, metabolites)
- Gene expression in dermal fibroblasts
3. Key Research Findings: Resistance Training's Superior Skin Benefits
| Skin Parameter | Aerobic Training Results | Resistance Training Results |
|---|---|---|
| Skin Elasticity | Significantly Improved | Significantly Improved |
| Upper Dermal Structure | Significantly Improved | Significantly Improved |
| Dermal Thickness | No Significant Change | Significantly Increased |
4. The Molecular Mechanism: How Resistance Training Rejuvenates Skin
The study identified specific biological mechanisms behind resistance training's skin benefits:
- Increased Biglycan (BGN): Resistance training specifically boosted this proteoglycan, which is crucial for maintaining dermal thickness
- Reduced Inflammatory Factors: Resistance training decreased circulating levels of CCL28, N,N-dimethylglycine, and CXCL4 - inflammatory factors that suppress BGN expression
- Enhanced Extracellular Matrix: Both exercise types increased expression of genes responsible for collagen and other dermal support structures, but through different pathways
Clinical Insight: The reduction in CCL28 is particularly significant as this inflammatory marker is associated with eczema severity. Resistance training's ability to lower CCL28 suggests potential benefits for clients with inflammatory skin conditions.
"Resistance training uniquely increased dermal thickness - a key factor in youthful-looking skin that typically declines with age - while aerobic exercise did not."
5. Study Limitations and Considerations
While the findings are compelling, several limitations should be considered when applying this research in clinical practice:
- Specific Population: The study focused exclusively on sedentary middle-aged Japanese women, limiting automatic generalisations to other demographics
- Mechanistic Gaps: The researchers noted that while they identified correlations between reduced inflammatory factors and improved skin health, direct causation requires further animal studies
- Long-Term Effects Unknown: The 16-week duration doesn't reveal whether skin benefits are maintained long-term or require ongoing resistance training
- Exercise Compliance: As with any exercise study, results depend on consistent participation in supervised sessions
6. Clinical Applications and Generalisability
Despite limitations, this research has important implications for physiotherapy practice:
- Holistic Client Benefits: Resistance training programs now offer documented cosmetic benefits alongside traditional musculoskeletal advantages
- Midlife Women: The findings are particularly relevant for female clients in middle age seeking to combat multiple aging concerns
- Combined Approach: While resistance training uniquely improved dermal thickness, both exercise types benefited skin, suggesting value in combined training programs
- Beyond Aesthetics: Thicker dermis and improved skin integrity may have functional benefits for wound healing and skin protection
7. Implementing These Findings
Based on this research, consider these evidence-informed approaches with your training:
- Incorporate Resistance Training: For anyone concerned with skin aging, include progressive resistance training as part of a wellness program
- Emphasise Consistency: The skin benefits observed required 16 weeks of consistent twice-weekly training
- Use Proper Progression: Follow the study's model of gradually increasing resistance (50-80% of repetition maximum) to ensure adaptation and safety
- Manage Expectations: While benefits are measurable, the degree of visible skin improvement will vary among individuals
- Combine Exercise Modalities: Since both exercise types offer skin benefits, consider integrating both aerobic and resistance elements for comprehensive anti-aging effects
Conclusion: Expanding the Value of Resistance Training
This groundbreaking research establishes resistance training as a valuable intervention for combating skin aging, particularly the loss of dermal thickness that occurs with age.
The study illuminates how different exercise modalities produce distinct physiological benefits - while aerobic exercise improves cardiovascular health and aids weight management, resistance training offers unique advantages for musculoskeletal maintenance and now, skin rejuvenation. By understanding and communicating these specialised benefits, we can better tailor programs to meet diverse client goals and enhance overall treatment adherence.
Key Takeaways
- ✓ Resistance training uniquely increases dermal thickness
- ✓ Both exercise types improve skin elasticity and structure
- ✓ Benefits result from reduced inflammation and enhanced extracellular matrix
- ✓ 16 weeks of consistent training required for measurable effects
- ✓ Twice-weekly resistance sessions sufficient for skin benefits
I genuinely hope this article offers a fresh perspective - or at least one useful takeaway. If you have a different issue, or simply want to learn more about how your body moves, head over to the Your Wellness Nerd YouTube channel. Subscribe if you feel inclined, and let me know in the comments what you'd like me to cover next.
- Grant
Reference
Nishikori, S., Yasuda, J., Murata, K., Takegaki, J., Harada, Y., Shirai, Y., & Fujita, S. (2023). Resistance training rejuvenates aging skin by reducing circulating inflammatory factors and enhancing dermal extracellular matrices. Scientific Reports, 13(1), 10214. https://doi.org/10.1038/s41598-023-37207-9
Frequently Asked Questions
Does resistance training really improve skin aging?
Yes, a 2023 study found that 16 weeks of resistance training significantly increased dermal thickness - a key factor in youthful skin - while also improving skin elasticity. Aerobic exercise improved elasticity but did not increase dermal thickness.
How does strength training benefit skin at the molecular level?
Resistance training increases biglycan (a proteoglycan crucial for dermal thickness) and reduces circulating inflammatory factors like CCL28 that suppress biglycan expression. It also enhances genes responsible for collagen and extracellular matrix support.
How often should I train for skin benefits?
The study protocol involved twice-weekly resistance training sessions for 16 weeks. Consistency appears key - the benefits required sustained effort. A progressive approach with gradual increases in resistance (50-80% of repetition maximum) is recommended.
Are the skin benefits of resistance training permanent?
The study only measured outcomes after 16 weeks, so long-term maintenance is unknown. It is likely that ongoing training is needed to sustain benefits, similar to how muscle mass requires continued resistance exercise to maintain.
One profound insight from this post
"Both aerobic and resistance training improve skin elasticity, but only resistance training increases dermal thickness - a key factor in youthful skin that typically declines with age."
Want to Build Strength and Improve Your Health?
If you would like help designing a safe and effective resistance training program - or addressing any other health concerns - a thorough assessment can help. Learn more about our physiotherapy services in Port Macquarie.
Want personalised guidance?
If you would like help with your training, recovery, or any health concerns, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
