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Contrast training

Contrast training has been studied in 2 papers since 2024: 2 trials in people. The newest paper, Jan 15, 2025: “Influence of two strength training modalities (hypertrophy vs. contrast training) on muscular strength, bone health parameters and quality of life in a group of older adults with low skeletal muscle mass index”.

Intervention

2 papers study it2 findingsUpdated

See all 2 papers on contrast training

At a glance

The findings reach people, from one lab or study. 1 lab in 1 country.

“The influence of training was marked more for improving maximal strength and reducing fracture risk for the contrast training group”
Influence of two strength training modalities (hypertrophy vs. contrast training) on muscular strength, bone health parameters and quality of life in a group of older adults with low skeletal muscle mass indexJournal of clinical densitometry : the official journal of the International Society for Clinical Densitometry2025doi:10.1016/j.jocd.2025.101563

None of its findings points the other way.

Humans: a single group. Cells, worms or flies and mice: nothing yet.

C, W, M, H: cells, worms or flies, mice, humans. Dark: independent labs found the same change there. Light: one lab or one study. Outline: nothing yet.

  • 1 lab in 1 country
  • Human trial2

Studies in people

2 studies gave contrast training to people and measured what changed.

What changedDesignPeopleSource

down: Lowers the risk of fracture risk

Trialsix months41 peopleBothaged 60 and aboveOlder adults; low skeletal muscle mass indexJournal of clinical densitometry : the official journal of the International Society for Clinical Densitometry, Jan 15, 2025

up: Increases bone mineral density

Randomized trial12 months16 peopleWomen60 and 70 yearsOlder adultsJournal of clinical densitometry : the official journal of the International Society for Clinical Densitometry, Aug 14, 2024

What did studies of contrast training find?

1

Studies of contrast training measured one outcome, bone mineral density.

Bone mineral density

upin humans1

1 study

  1. Contrast training increases bone mineral density in humans.

    “WB BMD, L1-L4 BMD, TH BMD and FN BMD increased in the contrast training group.”

    Human trialbone12 monthsfemalesn = 16

    Effects of Two Types of Resistance Training Modalities (Hypertrophy vs. Contrast Training) on Bone Parameters in a Group of Healthy Elderly Women

    Journal of clinical densitometry : the official journal of the International Society for Clinical Densitometry

More on Bone mineral density

What is contrast training linked with?

1

Studies link contrast training with fracture risk.

Fracture risk

downin humans1

1 study

  1. Contrast training lowers the risk of fracture risk in humans (low skeletal muscle mass index).

    “The influence of training was marked more for improving maximal strength and reducing fracture risk for the contrast training group”

    Human triallow skeletal muscle mass indexsix monthsn = 41

    Influence of two strength training modalities (hypertrophy vs. contrast training) on muscular strength, bone health parameters and quality of life in a group of older adults with low skeletal muscle mass index

    Journal of clinical densitometry : the official journal of the International Society for Clinical Densitometry

More on Fracture risk

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