Exploring the intersection of resistance training and skin health reveals groundbreaking insights into combating skin aging and achieving radiant skin, especially pivotal for middle-aged women seeking holistic well-being and fitness

Resistance Exercise: The Secret to Radiant Skin Summary

  • The study investigated the effects of aerobic training (AT) and resistance training (RT) on skin aging in middle-aged women.
  • The study found that both AT and RT significantly improved skin elasticity and upper dermal structure, but RT also improved dermal thickness.
  • The study suggests RT may be a more effective anti-aging strategy for improving skin dermal thickness.

The Aging Skin: A Brief Overview

Before diving into the transformative power of resistance exercise on skin health, it’s crucial to understand the skin’s aging process. Aging, a natural and inevitable process, is influenced by intrinsic factors like genetics and extrinsic factors such as UV exposure and lifestyle choices. (Panich et al., 2016) One of the primary culprits behind premature skin aging is inflammation. Chronic inflammation can accelerate aging, leading to wrinkles, fine lines, and loss of skin elasticity. (Gilchrest, 1989)

Aerobic vs. Resistance: The Traditional Stance

Historically, aerobic exercises like running and cycling have been lauded for their cardiovascular benefits and potential to aid weight loss. While these benefits are undeniable, resistance training emerges as the dark horse for fitness and skincare. The age-old belief that only aerobic exercises offer holistic health benefits is being challenged by emerging research.(Nishikori et al., 2023)

The Secret to Radiant Skin: The Cornerstone of a Healthy Lifespan

Exercise, often celebrated as the elixir of life, has been universally acknowledged for its myriad benefits on physical and physiological health. The advantages of regular physical activity are innumerable, from enhancing cardiovascular function to boosting mental well-being. One of the most profound impacts of exercise is its potential to promote a longer, healthier lifespan. This is primarily because exercise can reverse the age-related deterioration in various bodily functions, such as neurogenesis and cognitive function in the brain. (Erickson et al., 2011; Horowitz et al., 2020) Moreover, it has been shown to bolster muscular regeneration. (Abreu et al., 2017)

Skin Aging and Exercise

Exercise has been shown to positively affect various aspects of health, including the brain and muscles. However, its impact on skin aging is not well understood. One study found that aerobic exercise can enhance the production of a specific protein called interleukin 15 (IL-15), which is involved in skin rejuvenation. (Crane et al., 2015) Interestingly, AT and RT have different effects on circulating levels of various factors(Abd El-Kader et al., 2019; Tsai et al., 2019) and may have different effects on skin aging.

woman wearing black top top holding black dumbbells standing in front of mirror
One study found that aerobic exercise can enhance the production of a specific protein called interleukin 15 (IL-15), which is involved in skin rejuvenation. (Crane et al., 2015)

The Secret to Radiant Skin: The Game Changer for Skin Health

A groundbreaking study, “Resistance training rejuvenates aging skin by reducing circulating inflammatory factors and enhancing dermal extracellular matrices,” has shifted the paradigm.

In this study, researchers investigated the effects of different types of exercise on skin aging in middle-aged women. They compared the effects of aerobic training (AT) and resistance training (RT) over 16 weeks. The study aimed to understand how exercise can improve skin elasticity, dermal structure, and thickness.

Women in the aerobic exercise program performed 30 minutes of cycling at 65-70% of the peak heart rate. The AT program was conducted twice weekly for a total of 32 sessions under the supervision of certified trainers.


Women in the resistance exercise protocol 3 sets of 10 repetitions on 6 weight-stack machines. The machines used in the program were leg curl, leg extension, arm curl, rowing, shoulder press, and chest press. The loads for the exercises increased throughout the study, starting at 50% of the 1-repetition maximum load and gradually increasing to 75-80% of the load at which participants previously achieved 10 repetitions in the third set. A 2- to 3-minute rest was allowed between sets, and a certified trainer supervised all the sessions to ensure proper form and load.


AT and RT significantly improved skin elasticity and upper dermal structure. RT, specifically, also showed improvements in dermal thickness. Dermal thickness decreases with aging, which is associated with skin aging and deterioration. Dermal skin health is important for several reasons. The skin is the primary barrier against infection and disease, making it crucial for overall health and well-being.

Secondly, the dermis, which is the deeper layer of the skin, plays a vital role in maintaining skin elasticity and structure. Healthy dermal skin is essential for maintaining a youthful appearance and preventing the signs of aging. Additionally, the dermis contains important components such as collagen and proteoglycans, which contribute to the skin’s strength, hydration, and overall health. Therefore, improving dermal thickness can have rejuvenating effects on aging skin. These findings suggest that resistance exercise can counteract the effects of aging on the skin.(Nishikori et al., 2023)

The study measured body composition before and after the 16-week training intervention. The results showed that the AT intervention significantly decreased body weight and body mass BMI. On the other hand, the RT intervention resulted in a significant increase in lean muscle mass.

The Secret to Radiant Skin:Resistance Exercise

The reduction in circulating inflammatory factors is monumental. Resistance training indirectly combats the primary accelerant of skin aging by curbing inflammation. Furthermore, enhancing dermal extracellular matrices directly improves skin texture, elasticity, and overall appearance.

radiant skin
Resistance Training, specifically, also showed improvements in dermal thickness. Dermal thickness decreases with aging, which is associated with skin aging and deterioration.

Practical Implications: Radiant Skin and Fitness Regimen

For fitness enthusiasts and athletes, this revelation is a game-changer. Incorporating resistance training into your routine doesn’t just promise muscle gains or fat loss; it’s an investment in long-lasting radiant skin health. The advice is clear: if radiant, youthful skin is on your wishlist, resistance training should be a non-negotiable component of your fitness and skincare regimen.

Beyond Skin: The Multifaceted Benefits of Resistance Training

While the spotlight is on skin health, it’s essential not to overlook the myriad of other benefits resistance training offers. From improved mental health due to endorphin release to potential longevity benefits, resistance training is the gift that keeps on giving.

Conclusion: The Future of Fitness and Skin Care

In conclusion, the intersection of fitness and skincare has found its poster child in resistance training. As research continues to unveil the multifaceted benefits of resistance exercises, it’s evident that they are not just a means to a chiseled physique but also a pathway to radiant, youthful skin. For those pursuing fitness and flawless skin, the message is clear: Resistance training is your best ally.


Abd El-Kader, S. M., Al-Shreef, F. M., & Al-Jiffri, O. H. (2019). Impact of aerobic exercise versus resisted exercise on endothelial activation markers and inflammatory cytokines among elderly. Afr Health Sci, 19(4), 2874-2880. https://doi.org/10.4314/ahs.v19i4.9

Abreu, P., Mendes, S. V., Ceccatto, V. M., & Hirabara, S. M. (2017). Satellite cell activation induced by aerobic muscle adaptation in response to endurance exercise in humans and rodents. Life Sci, 170, 33-40. https://doi.org/10.1016/j.lfs.2016.11.016

Crane, J. D., MacNeil, L. G., Lally, J. S., Ford, R. J., Bujak, A. L., Brar, I. K., Kemp, B. E., Raha, S., Steinberg, G. R., & Tarnopolsky, M. A. (2015). Exercise-stimulated interleukin-15 is controlled by AMPK and regulates skin metabolism and aging. Aging Cell, 14(4), 625-634. https://doi.org/10.1111/acel.12341

Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., Kim, J. S., Heo, S., Alves, H., White, S. M., Wojcicki, T. R., Mailey, E., Vieira, V. J., Martin, S. A., Pence, B. D., Woods, J. A., McAuley, E., & Kramer, A. F. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022. https://doi.org/doi:10.1073/pnas.1015950108

Gilchrest, B. A. (1989). Skin aging and photoaging: an overview. J Am Acad Dermatol, 21(3 Pt 2), 610-613. https://doi.org/10.1016/s0190-9622(89)70227-9


Horowitz, A. M., Fan, X., Bieri, G., Smith, L. K., Sanchez-Diaz, C. I., Schroer, A. B., Gontier, G., Casaletto, K. B., Kramer, J. H., Williams, K. E., & Villeda, S. A. (2020). Blood factors transfer beneficial effects of exercise on neurogenesis and cognition to the aged brain. Science, 369(6500), 167-173. https://doi.org/10.1126/science.aaw2622

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

Panich, U., Sittithumcharee, G., Rathviboon, N., & Jirawatnotai, S. (2016). Ultraviolet Radiation-Induced Skin Aging: The Role of DNA Damage and Oxidative Stress in Epidermal Stem Cell Damage Mediated Skin Aging. Stem Cells Int, 2016, 7370642. https://doi.org/10.1155/2016/7370642

Tsai, C. L., Pai, M. C., Ukropec, J., & Ukropcová, B. (2019). Distinctive Effects of Aerobic and Resistance Exercise Modes on Neurocognitive and Biochemical Changes in Individuals with Mild Cognitive Impairment. Curr Alzheimer Res, 16(4), 316-332. https://doi.org/10.2174/1567205016666190228125429

What are some natural ways to achieve radiant skin?

Some benefits of resistance training for skin health and radiant skin include maintaining a healthy diet, staying hydrated, getting enough sleep, managing stress levels, and using natural skincare products. Additionally, regular exercise and proper skincare routine can also contribute to achieving that healthy glow.

Additional Information:

The Secret to Radiant Skin: Benefits of Resistance Training for Skin

In today’s world, where plastic surgery and lash extensions have become increasingly popular methods to enhance beauty, many often overlook the fundamental and natural ways to achieve radiant skin. One such method is regular exercise, which benefits our physical health and plays a pivotal role in skincare. Here’s how:

Before diving into expensive treatments or consulting aestheticians, the first step to achieving a glowing complexion might be as simple as lacing up your sneakers and breaking a sweat. Regular exercise increases blood flow, ensuring that oxygen and nutrients reach the skin cells. This enhanced circulation aids in flushing out toxins, leading to clearer and healthier skin.

Tackling Facial Acne Through Exercise

One of the most common skin concerns is facial acne. While many factors contribute to breakouts, a sedentary lifestyle can exacerbate the problem.

Exercise helps regulate hormones and reduce inflammation, both of which can be triggers for acne. However, cleaning your face post-workout is essential to prevent sweat and dirt from clogging the pores.

Aestheticians and Dermatology: The Professional Touch

While exercise lays the foundation for radiant skin, consulting professionals in the field of dermatology can provide tailored advice. Aestheticians specialize in skin treatments and can recommend specific routines or products that complement the benefits of exercise. They can guide you on maintaining the skin’s pH balance, keeping it hydrated, and addressing specific concerns like sensitivity or dryness.

Benefits of Resistance Training for Skin: The Natural Glow

While lash extensions can make the eyes pop and give an illusion of a more awake and youthful appearance, the skin’s natural glow achieved through exercise is incomparable. The post-workout flush, often referred to as the “runner’s face,” gives a rosy and youthful appearance, which no external enhancement can replicate authentically.

Plastic Surgery: Is It Always Necessary?

Plastic surgery offers quick fixes and dramatic transformations. However, it’s essential to remember that the foundation of truly radiant skin lies in its health. Before considering invasive procedures, one should explore the benefits of exercise and its impact on skin health. Often, a consistent workout routine, combined with proper skincare, can delay or even eliminate the need for surgical interventions.


In the quest for radiant skin, exercise emerges as a powerful and natural ally. While the world of dermatology, lash extensions, and plastic surgery offers numerous solutions, the first step should always be to harness the body’s innate ability to rejuvenate and heal. After all, true beauty radiates from within, and there’s no better way to ignite that inner glow than through regular physical activity.

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