Does High-Intensity Interval Training Increase Muscle Strength, Muscle Mass, and Muscle Endurance? A Systematic Review and Meta-Analysis.

Abstract

High-intensity/sprint interval training (HIIT/SIT) improves aerobic and anaerobic performance, but it is unknown if HIIT/SIT increases strength, muscle mass/size, and muscle endurance (ME). We aimed to determine if HIIT/SIT increases strength, muscle mass/size, and ME. Databases (Ovid Medline, Sport Discus, EMBASE, and CINAHL) and the gray literature (Google Scholar) were searched for original research articles investigating the impact of HIIT/SIT on strength, muscle mass/size, and ME (23 March 2025). The risk of bias (ROB) was assessed via the Cochrane ROB 2 Tool. Meta-analyses were performed when three or more randomized controlled trials compared HIIT/SIT to a common comparator. Fifty-four studies were included (N = 1136). Twenty-five studies had a high ROB, while twenty-nine had some concerns. Standardized mean differences (SMD) (95% CI) of 0.16; (-0.09, 0.40), 0.33; (-0.21, 0.87) were observed for meta-analyses comparing the effect of HIIT/SIT to moderate intensity continuous training (MICT) and non-exercise controls (CON) on FFM, respectively. A meta-analysis comparing the effect of HIIT/SIT to resistance training (RT) on leg press strength yielded a SMD of -0.82; 95% CI: (-1.97, 0.33). HIIT/SIT may induce slightly greater gains than MICT and CON for FFM, while RT is likely superior to HIIT/SIT for improving leg press strength. However, the certainty of evidence is low, and 95% CIs intersect zero for all analyses.