Resistance Training

What does the research say?

Research indicates that resistance training can significantly improve sleep quality and duration. For instance, a study involving breast cancer patients found that resistance training significantly improved sleep disturbance scores (p=0.038) [2] . Another study on advanced-stage cancer patients reported that resistance training, when combined with aerobic exercise, led to a significant increase in sleep duration (p < 0.028) [4] . Furthermore, resistance training combined with walking was found to be particularly effective in improving sleep quality in older adults [5] .

Increased pain and stiffness

Some individuals may experience increased pain and stiffness, particularly if they are new to resistance training or have underlying health conditions [7] .

Fatigue

Fatigue is a common side effect, especially after intense resistance training sessions. This is usually temporary and improves with rest and proper recovery [7] .

Musculoskeletal problems (e.g., plantar fasciitis, impingement syndrome)

Musculoskeletal problems such as plantar fasciitis and impingement syndrome can occur, particularly if exercises are performed incorrectly or without proper supervision [7] .

Serious adverse events (e.g., collapse requiring emergency cardiac examination)

In rare cases, serious adverse events such as collapse requiring emergency cardiac examination have been reported, although no abnormalities were found in the reported case [10] .

[1] International Society of Sports Nutrition Position Stand: protein and exercise.

This paper discusses the role of protein and exercise, including resistance training, in muscle growth and strength. It does not specifically address sleep benefits.

[2] The Effect of Exercise on Life Quality and Depression Levels of Breast Cancer Patients.

This study found that resistance training, as part of a combined exercise program, significantly improved sleep disturbance scores in breast cancer patients.

[3] International society of sports nutrition position stand: nutrient timing.

This paper discusses the importance of nutrient timing in relation to exercise, including resistance training. It does not specifically address sleep benefits.

[4] Impact of physical exercise in advanced-stage cancer patients: Systematic review and meta-analysis.

This review found that resistance training can improve sleep quality and duration in advanced-stage cancer patients, particularly when combined with aerobic exercise.

[5] Comparative efficacy of exercise regimens on sleep quality in older adults: A systematic review and network meta-analysis.

This study found that resistance training combined with walking significantly improved sleep quality in older adults.

[6] Exercise training improves sleep quality in middle-aged and older adults with sleep problems: a systematic review.

This review discusses the benefits of exercise training, including resistance training, on sleep quality in middle-aged and older adults.

[7] Exercise therapy for fibromyalgia.

This paper discusses the role of exercise, including resistance training, in managing fibromyalgia. It mentions potential side effects such as increased pain and stiffness.

[8] Inadequate sleep and muscle strength: Implications for resistance training.

This review explores the effects of inadequate sleep on resistance exercise performance and muscle strength.

[9] Benefits of Resistance Training in Older Adults.

This review discusses the benefits of resistance training for older adults, including improvements in sleep quality.

[10] Resistance Exercise Training Increases Muscle Mass and Strength in Prostate Cancer Patients on Androgen Deprivation Therapy.

This study found that resistance exercise training increased muscle mass and strength in prostate cancer patients. It reported one serious adverse event but no other serious side effects.

[11] A comprehensive approach to rehabilitation interventions following breast cancer treatment - a systematic review of systematic reviews.

This review discusses the role of resistance training in rehabilitation following breast cancer treatment. It does not specifically address sleep benefits.

[12] Exercise Training Modalities for People with Chronic Obstructive Pulmonary Disease.

This review discusses various exercise training modalities, including resistance training, for people with chronic obstructive pulmonary disease.

[13] Updates in Parkinson's Disease Integrative Therapies: an Evidence-Based Review.

This review summarizes evidence-based integrative therapies for Parkinson's disease, including resistance training.

[14] Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men.

This study found that protein ingestion before sleep increased muscle mass and strength gains during resistance training. It does not specifically address sleep benefits.

[15] The effect of resistance exercise on sleep: A systematic review of randomized controlled trials.

This systematic review found that chronic resistance exercise improves all aspects of sleep, with the greatest benefit for sleep quality.