Heavy resistance training
Heavy resistance training has been studied in 5 papers since 2020: 5 trials in people. The newest paper, Jan 18, 2025: “Heavy resistance training provides short-term benefits on bone formation in well-functioning older adults”.
5 papers study it16 findingsUpdated
“HRT resulted in an increased bone formation (PINP rise) only after the first year with systematic training (t(936) = 3.357, p = 0.04), and it was more pronounced than in CON”
1 of its findings points the other way.
- 1 lab in 1 country
- 1 finding against
- Funders: Nordea-fonden and 2 more
- Human trial5
Studies in people
5 studies gave heavy resistance training to people and measured what changed.
up: Increases PINPt(312) = 2.494, p = 0.04
Randomized trial451 peopleBothmean age: 66 ± 3 years1 year
Older adults
Bone, Jan 18, 2025
up: Improves muscle strength33.7 Nm±4.3 Nm vs –4.7 Nm±5.2 Nm, ES: 2.43
up: Increases lean body mass1086 g±302 g vs 177 g±169 g, ES: 0.96
down: Decreases type IIx muscle fibers4.7%±1.4% vs 12.3%±3.0%, ES: 0.99
Trial20 people10 men/10 womenaverage age of 67±2.2 yearsone year
Sports medicine international open, Jul 20, 2024
no change: Has no effect on isometric leg strengthHRT>CON, p<0.001
no change: Has no effect on lean body massgroup×time interaction p<0.001
Randomized trial451 people61% womenmean age 71 years (range 64–75 years)1 year
BMJ open sport & exercise medicine, Jun 18, 2024
up: Increases knee extensor muscle strength+7% versus baseline
Randomized trial143 peopleBoth62-70 years12 months
Older adults; 1 year after completion of a 12-month supervised program
Experimental gerontology, Aug 8, 2020
no change: Has no effect on leg extensor power
up: Increases isometric knee-extensor strength
up: Increases muscle mass
Randomized trial451 peopleBoth62-70 yrs.1 year
Older adults; primary outcome; also unchanged with moderate intensity training
Experimental gerontology, Apr 8, 2020
What did studies of Heavy resistance training find?
12Studies of Heavy resistance training measured 12 outcomes; the most studied are lean body mass (2 studies), muscle strength (1) and isometric leg strength (1).
Lean body mass
upin humans1no changein humans1
2 studies
Lean body mass
upin humans1no changein humans1
Heavy resistance training increases lean body mass in humans (1086 g±302 g vs 177 g±169 g, ES: 0.96).
“The change from baseline to one year in LBM was significantly higher in HRT compared with CON (1086 g±302 g and 177 g±169 g, respectively) (p<0.05, ES: 0.96).”
Human trialone yearn = 20
One Year of Heavy Resistance Training Modifies Muscle Fiber Characteristics in the Elderly
Sports medicine international open
Heavy resistance training increases lean body mass in humans (ES: 0.96).
“one year of resistance training increased isometric muscle strength (p<0.0001, ES: 2.43 (Hedges' g)) and lean body mass (p<0.05, ES: 0.96)”
Human trialone year
One Year of Heavy Resistance Training Modifies Muscle Fiber Characteristics in the Elderly
Sports medicine international open
Heavy resistance training showed no clear effect on lean body mass in humans (group×time interaction p<0.001).
“There was a significant group×time interaction for lean body mass (F6,1085 = 5.353, p<0.001, η2 = 0.03), see, again in favour of HRT (Baseline: 47.5±8.5 kg, 4 year: 47.3±8.3 kg, t(1086)=−1.813, p=0.81), compared with MIT (Baseline: 46.8±8.7 kg, 4 years: 46.4±8.6 kg, t(1086)=−4.506, p<0.001) and CON (Baseline: 46.5±8.5 kg, 4 years: 46.0±8.5 kg, t(1086)=−4.075, p=0.003”
Human trial1 yearn = 451
BMJ open sport & exercise medicine
Muscle strength
upin humans1
1 study
Muscle strength
upin humans1
Heavy resistance training improves muscle strength in humans (33.7 Nm±4.3 Nm vs –4.7 Nm±5.2 Nm, ES: 2.43).
“The change from baseline to one year in isometric muscle strength in HRT was significantly higher than in CON (33.7 Nm±4.3 Nm and –4.7 Nm±5.2 Nm, respectively) (p<0.0001, ES: 2.43).”
Human trialone yearn = 20
One Year of Heavy Resistance Training Modifies Muscle Fiber Characteristics in the Elderly
Sports medicine international open
Heavy resistance training improves muscle strength in humans (ES: 2.43 (Hedges' g)).
“one year of resistance training increased isometric muscle strength (p<0.0001, ES: 2.43 (Hedges' g))”
Human trialone year
One Year of Heavy Resistance Training Modifies Muscle Fiber Characteristics in the Elderly
Sports medicine international open
Isometric leg strength
no changein humans1
1 study
Isometric leg strength
no changein humans1
Heavy resistance training showed no clear effect on isometric leg strength in humans (HRT>CON, p<0.001).
“In HRT, the strength was unaltered after 4 years (Baseline: 149.7±51.5 Nm, 4 years: 151.5±51.1 Nm, t(1050)=1.005, p=1.00), unlike the CON group in which strength decreased (Baseline: 144.4±43.3 Nm, 4 years: 134.5±42.2 Nm, t(1050)=−5.261, p<0.001).”
Human trial1 yearn = 451
BMJ open sport & exercise medicine
Heavy resistance training showed no clear effect on isometric leg strength in humans (compared with baseline after a 1-year intervention) (Baseline: 149.7±51.5 Nm; 4 years: 151.5±51.1 Nm; p=1.00).
“Individuals in HRT maintained baseline performance in isometric leg strength”
Human trialcompared with baseline after a 1-year interventionquadriceps muscle4 years after study start
BMJ open sport & exercise medicine
PINP
upin humans1
1 study
PINP
upin humans1
Heavy resistance training increases PINP in humans (t(312) = 2.494, p = 0.04).
“HRT resulted in an increased bone formation (PINP rise) only after the first year with systematic training (t(936) = 3.357, p = 0.04), and it was more pronounced than in CON”
Human trial1 yearn = 451
Bone
Muscle cross-sectional area
no changein humans1
1 study
Muscle cross-sectional area
no changein humans1
Heavy resistance training showed no clear effect on muscle cross-sectional area in humans.
“For either the CSA of the vastus lateralis muscle or LLM, we could not detect any difference between groups as a response to the intervention in this study.”
Human trialone yearn = 18
One Year of Heavy Resistance Training Modifies Muscle Fiber Characteristics in the Elderly
Sports medicine international open
Type IIx muscle fibers
downin humans1
1 study
Type IIx muscle fibers
downin humans1
Heavy resistance training decreases type IIx muscle fibers in humans (4.7%±1.4% vs 12.3%±3.0%, ES: 0.99).
“However, the percentage of type IIX fibers was significantly lower in HRT than in CON (4.7%±1.4% and 12.3%±3.0%, respectively) (p<0.05, ES: 0.99).”
Human trialone yearn = 20
One Year of Heavy Resistance Training Modifies Muscle Fiber Characteristics in the Elderly
Sports medicine international open
Type IIX muscle fibers
downin humans1
1 study
Type IIX muscle fibers
downin humans1
Heavy resistance training decreases type IIX muscle fibers in humans (ES: 0.99).
“percentage of type IIX muscle fibers was lower in HRT compared to CON (p<0.05, ES: 0.99)”
Human trialvastus lateralisone year
One Year of Heavy Resistance Training Modifies Muscle Fiber Characteristics in the Elderly
Sports medicine international open
Knee extensor muscle strength
upin humans1
1 study
Knee extensor muscle strength
upin humans1
Heavy resistance training increases knee extensor muscle strength in humans (1 year after completion of a 12-month supervised program) (+7% versus baseline).
“only knee extensor muscle strength in HRT was preserved at 1-year follow-up (p < 0.0001), where muscle strength was 7% higher than baseline”
Human trial1 year after completion of a 12-month supervised program12 monthsn = 143
Maintenance of muscle strength following a one-year resistance training program in older adults
Experimental gerontology
Hippocampus volume
no changein humans1
1 study
Hippocampus volume
no changein humans1
Heavy resistance training showed no clear effect on hippocampus volume in humans (volume declined over time in all groups including control).
“hippocampus volume decreased in all groups over time with no influence of strength training”
Human trialvolume declined over time in all groups including controlsupervisedhippocampus3/wk1 year
Experimental gerontology
Muscle mass
upin humans1
1 study
Muscle mass
upin humans1
Heavy resistance training increases muscle mass in humans.
“an increased muscle mass, cross-sectional area of vastus lateralis muscle, a decreased whole-body fat percentage, visceral fat content and an improved mental health (SF-36) occurred in HRT only”
Human trialsupervisedvastus lateralis3/wk1 year
Experimental gerontology
Isometric knee-extensor strength
upin humans1
1 study
Isometric knee-extensor strength
upin humans1
Heavy resistance training increases isometric knee-extensor strength in humans.
“strength training had a positive effect on isometric knee extensor strength in both groups”
Human trialsupervised3/wk1 year
Experimental gerontology
Leg extensor power
no changein humans1
1 study
Leg extensor power
no changein humans1
Heavy resistance training showed no clear effect on leg extensor power in humans (primary outcome; also unchanged with moderate intensity training).
“Leg extensor power was unchanged in all groups”
Human trialprimary outcome; also unchanged with moderate intensity trainingsupervised3/wk1 year
Experimental gerontology