It's never too late: The impact of resistance training on strength and body composition in females across the lifespan – A systematic review and meta-analysis

IF 4.5 2区医学 Q1 SPORT SCIENCES

Journal of science and medicine in sport Pub Date : 2026-09-01 Epub Date: 2026-03-18 DOI:10.1016/j.jsams.2026.03.002

Eduard Isenmann, Stephan Geisler, Tim Havers, Florian Siegert, Felix Hemke, Steffen Held

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引用次数: 0

Abstract

Objectives

Resistance training improves muscular strength and body composition, yet women are underrepresented in research, and guidelines are mainly based on men. No meta-analysis has systematically evaluated its effects on strength and body composition in women. This study therefore synthesizes evidence across the female lifespan and examines potential dose–response relationship.

Methods

Following Preferred Reporting Items for Systematic Reviews and Meta-Analyses guidelines and PROSPERO registration (CRD42024600270), four databases were searched for studies in healthy women (≥ 18 years) reporting strength or body composition changes after resistance training. Standardized mean differences were pooled using random-effects models. Subgroup analyses compared pre- and postmenopausal women, and meta-regressions examined moderators (age, menopausal status, training frequency, duration). Study quality was assessed with the PEDro scale; analyses were conducted in R.

Results

A total of 126 studies including 4019 women (66.2% postmenopausal, mean age 50.9 ± 19.2 years) were analyzed. Resistance training significantly improved muscular strength in both premenopausal (standardized mean difference = 1.50 [95% confidence interval: 1.28–1.73]) and postmenopausal women (standardized mean difference = 1.46 [95% confidence interval: 1.26–1.67]), with no subgroup difference (p = 0.520). Functional mass increased (standardized mean difference = 0.27 [95% confidence interval: 0.18–0.35]), and fat mass decreased significantly (standardized mean difference = 0.30 [95% confidence interval: 0.25–0.35]) in both groups, with no significant subgroup differences (all p > 0.440). Meta-regressions showed no associations between outcomes and age, training duration, frequency, or total sessions (all p > 0.05).

Conclusions

Resistance training appears to be associated with improvements in strength and body composition in women across the lifespan. These findings suggest that general training guidelines could be applicable to women, with individualization remaining important over strict sex- or age-based distinctions.

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为时不晚：抗阻训练对女性一生中力量和身体成分的影响——一项系统回顾和荟萃分析。

目的：抗阻训练可以提高肌肉力量和身体成分，但女性在研究中的代表性不足，指导方针主要基于男性。没有荟萃分析系统地评估其对女性力量和身体成分的影响。因此，本研究综合了整个女性生命周期的证据，并检验了潜在的剂量-反应关系。方法：根据系统评价和荟萃分析指南的首选报告项目和PROSPERO注册（CRD42024600270），检索了四个数据库，以获取健康女性（≥18 岁）报告阻力训练后力量或身体成分变化的研究。采用随机效应模型对标准化平均差异进行汇总。亚组分析比较了绝经前和绝经后妇女，meta回归检查了调节因子（年龄、绝经状态、训练频率、持续时间）。采用PEDro量表评估研究质量；结果：共纳入126项研究，包括4019名妇女（66.2%绝经后，平均年龄50.9 ± 19.2 岁）。阻力训练显著提高绝经前（标准化平均差 = 1.50[95%可信区间：1.28-1.73]）和绝经后妇女（标准化平均差 = 1.46[95%可信区间：1.26-1.67]）的肌肉力量，无亚组差异（p = 0.520）。两组功能质量均显著增加（标准化平均差 = 0.27[95%可信区间：0.18-0.35]），脂肪质量显著降低（标准化平均差 = 0.30[95%可信区间：0.25-0.35]），亚组差异无统计学意义（p均为 > 0.440）。meta回归显示结果与年龄、训练持续时间、频率或总训练次数之间没有关联（p均为 > 0.05）。结论：抗阻训练似乎与女性一生中力量和身体成分的改善有关。这些发现表明，一般的训练指南可以适用于女性，个性化仍然比严格的基于性别或年龄的区分更重要。

本文章由计算机程序翻译，如有差异，请以英文原文为准。

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来源期刊

Journal of science and medicine in sport 医学-运动科学

CiteScore

7.40

自引率

10.00%

发文量

198

审稿时长

48 days

期刊介绍： The Journal of Science and Medicine in Sport is the official journal of Sports Medicine Australia (SMA) and is an an international refereed research publication covering all aspects of sport science and medicine. The Journal considers for publication Original research and Review papers in the sub-disciplines relating generally to the broad sports medicine and sports science fields: sports medicine, sports injury (including injury epidemiology and injury prevention), physiotherapy, podiatry, physical activity and health, sports science, biomechanics, exercise physiology, motor control and learning, sport and exercise psychology, sports nutrition, public health (as relevant to sport and exercise), and rehabilitation and injury management. Manuscripts with an interdisciplinary perspective with specific applications to sport and exercise and its interaction with health will also be considered.