💪✨ More effective than luxury skincare? Science reveals how strength training rejuvenates your skin.
A groundbreaking joint study by Ritsumeikan University and POLA Chemical Industries has provided the world's first scientific proof that resistance training improves skin aging. Just 16 weeks of twice-weekly strength training increased dermal thickness and improved skin elasticity. The key lies in "myokines" secreted by muscles and changes in inflammatory factors.
World-First Discovery: Strength Training Thickens the Dermis
A 2023 study published in the British journal Scientific Reports has garnered significant attention. A research team led by Professor Satoshi Fujita from Ritsumeikan University's Faculty of Sport and Health Science conducted a 16-week exercise intervention study with 61 women aged 40-50. Participants were divided into aerobic exercise and resistance training groups, exercising twice weekly.
The findings were remarkable.
Both aerobic exercise and resistance training improved skin elasticity and dermal structure. However, the resistance training group showed a unique benefit: increased dermal thickness—which typically thins with age. Since dermal thickness directly correlates with facial wrinkles, sagging, and youthful appearance, this discovery has significant implications for the beauty industry.
Why Does Strength Training Rejuvenate Skin?
The research team analyzed blood samples before and after exercise intervention, revealing the underlying mechanisms.
When you perform resistance training, several changes occur in your body:
1. Reduction in Inflammatory Factors
Circulating inflammatory chemokines (CCL28 and CXCL4) decreased. These substances are known to negatively affect skin health, with CCL28 notably serving as a severity marker for atopic dermatitis.
2. Increase in Dermal Extracellular Matrix
Dermal extracellular matrix (ECM) components including collagen, hyaluronic acid, and proteoglycans increased. Particularly, the increase in "biglycan," a type of proteoglycan, contributed to improved dermal thickness.
3. Myokine Secretion
Moving muscles triggers the release of "myokines"—a collective term for cytokines released from muscle tissue that benefit the entire body.
Aerobic vs. Resistance Training: Which Is More Effective?
Interestingly, aerobic exercise and resistance training produce different patterns of internal changes.
The aerobic exercise group showed increases in myokines such as IL-15 and myonectin, along with decreases in inflammatory factors like interferon gamma.
The resistance training group showed increases in myokines like cathepsin B and CXCL8, decreases in inflammatory factors like CCL28, and increased expression of biglycan and chondroitin sulfate synthase.
The conclusion: both exercise types improve skin elasticity, but if you want to increase dermal thickness and achieve a more youthful appearance, resistance training is more effective.
The Late "Muscle Professor" Naokata Ishii's Perspective
The late Professor Naokata Ishii of Tokyo University, known as the "Muscle Professor," also addressed the relationship between strength training and skin health.
Circumstantial evidence that strength training benefits skin has existed for some time. Resistance training activates the sympathetic nervous system more quickly than aerobic exercise and promptly increases growth hormone secretion. Reports from hormone replacement therapy in America showed increased skin thickness and reduced wrinkles, suggesting that growth hormone secretion from strength training contributes to skin rejuvenation.
Furthermore, in 2018, research revealed that moving muscles secretes "myonectin," a myokine. Cosmetics company research has shown this substance prevents melanin deposition and may help prevent age spots.
Practical Training Protocol
The training protocol that proved effective in Professor Fujita's research:
Frequency: Twice weekly
Duration: 4 months (16 weeks)
Exercises:
- Leg curl
- Leg extension
- Arm curl
- Rowing
- Shoulder press
- Chest press
Intensity: Starting at 50% of one-repetition maximum (1RM) for each exercise, gradually increasing to 75-80% 1RM for 10 reps × 3 sets
Time: Approximately 30-40 minutes including rest periods
For those unable to attend a gym, Professor Fujita notes that bodyweight squats or resistance band exercises can also provide anti-inflammatory benefits.
Physiological Perspective
Intense exercise can potentially put the body in a dangerous state. The body's protective response to this stress is natural. The skin serves as the first immune barrier against foreign substances and infection, so the body's response to strengthen this barrier through exercise makes physiological sense.
Conclusion: Strength Training Benefits Both Health and Beauty
This research scientifically demonstrates that resistance training benefits not only health but also skin beauty. This knowledge can motivate people to start and maintain strength training routines.
Some women worry that strength training will make their arms or legs bulky, but moderate resistance training is more likely to produce benefits like skin rejuvenation and improved metabolism rather than significant muscle hypertrophy.
In Japan, the fitness boom has brought increased attention to the relationship between strength training and beauty. What are the perspectives on exercise and skin health in your country? How many people incorporate strength training specifically for beauty purposes? We'd love to hear about the situation in your country!
References
Reactions in Japan
I felt like my skin got better since I started strength training, and it wasn't just my imagination! Happy to see it scientifically proven.
Only 61 women in their 40s as subjects? I can't trust it without a larger-scale study.
Thicker dermis means this is the ultimate wrinkle solution. Strength training might be more cost-effective than expensive serums.
Joint research with POLA? Isn't this just convenient results for a cosmetics company? I'm a bit skeptical.
If twice a week shows results, it's easy to start! Now I have a reason to go back to the gym ✨
What about effects on men? You can't generalize from a study only on women.
Professor Ishii's explanation is easy to understand. Myokines have been a topic in fitness circles, but I didn't know they affect skin too.
It says results in 4 months, but does it reverse if you stop? Seems like you need to keep it up.
As a personal trainer, I want to share this with my clients! Great for boosting motivation.
Without protein intake, effects on both skin and muscles are reduced. Disappointing there's no mention of nutrition.
Reduced inflammatory factors - could this help with atopic dermatitis too? Hope they research that as well.
Strength training more effective than cardio? Mixed feelings as a runner. But I guess I could do both.
Cheaper than beauty clinics and addresses the root cause. Takes time but no side effects.
If strength training rejuvenates skin, why do bodybuilders have such sun-damaged skin? Isn't that contradictory?
Read the paper - skin samples were from buttocks. Since it's less affected by UV, effects on facial skin need separate verification.
My mom is in her 60s but has beautiful skin compared to her peers because she's been athletic since youth. Now I understand why.
Strength training is mainstream in America, but few consider skin benefits. This research offers a new perspective. However, 16 weeks is short - I'd like to know about long-term effects.
German dermatology societies haven't discussed this study yet. Interesting but needs replication. Japanese research often has small sample sizes.
In Indian Ayurveda, the connection between exercise and skin health has been known for ages. Western science is finally catching up. I wonder if yoga has similar effects.
As someone in the French beauty industry, I have mixed feelings. Strength training more effective than luxury skincare? But combining both is probably best.
China is having a fitness boom, but few do strength training for skin benefits. This research could change that if it spreads.
K-beauty dominates globally, but Japan's approach connecting exercise and beauty is interesting. This deserves attention in Korea too.
In Brazil, beach culture means sun damage is common. If strength training can strengthen skin from within, it's worth trying.
Polish winters are harsh and cause dry skin. If strength training thickens the dermis, could it help with dryness too?
In Dubai, luxury spas and clinics are popular, but exercise might be the fundamental solution. Information worth sharing with the wealthy.
Australia has intense UV, so external care has limits. Strengthening skin from within through training is a rational approach.
In Ireland, strength training is seen as a male thing. This research might encourage more women to participate.
In Italy, diet and beauty are connected, but exercise and skin rarely discussed. This is a fresh perspective.
Japanese living in LA here. This research is getting attention here too. Proud to see Japanese research gaining global recognition.
In Egypt, women going to gyms isn't common yet. But knowing about skin benefits might change attitudes.
In Sweden, exercise is mainly for health. Adding beauty benefits could motivate more people.