Just two Strength Workouts a Week Could Be the Best Medicine for Your Skin, Joints, Confidence, and Longevity
What a Japanese Study Revealed About Strength, Skin & Aging
Want another reason to begin (or return to) lifting weights? Vanity! 🙂
I just heard about a fascinating 2023 Japanese study that discovered the collagen skin building benefits of both cardio and strength training.
It followed healthy but sedentary middle-aged women for 16 weeks and divided them into two groups:
Resistance training group: Twice-weekly full-body weight workouts
Aerobic training group: Moderate-intensity cycling, also twice a week
Both groups improved skin elasticity and collagen-related gene expression—but only the strength training group showed additional significant increases in dermal thickness, a key sign of healthier, more resilient skin – all without supplements.
That means cardio and resistance training didn’t just change their muscles—it changed their skin.
But the Science Goes Deeper
While this study focused on women, the skin-boosting mechanism—mechanical loading of connective tissue activating collagen production—applies to men, too.
Makes sense, right?
And the benefits go far beyond skin.
Why Strength Training Still Reigns Supreme
Here’s what happens when you lift weights just twice a week:
1. Stronger Skin
Resistance training can promote collagen production and dermal strength. It’s skin care from the inside out.
2. Stronger Knees & Joints
There is countless research on the fact it helps stabilizes your joints and protects against pain or injury—especially in knees, hips, and the lower back. For example. If you’ve got knee pain – strengthen your quads.
3. Fall Prevention (and Safer Falls)
Strength and balance training helps you avoid falls—or absorb impact better if you do fall (as I’ve learned from my own experience). This is why I like to use free weights as they make you work on your balance and core stability as you do the exercises – a win-win.
4. Muscle Protection During Weight Loss
Taking Ozempic, Wegovy, or another GLP-1 medication? You may be losing muscle along with fat. Thinking of plastic surgery? Save money and try strength training first! It helps to preserve muscle and build lean mass, maintain metabolic health, and protect your long-term health.
5. Boosts Confidence & Independence
Lifting builds more than strength—it builds confidence and self-trust in your body. And that changes everything.
6. Better Sports & Everyday Performance
Whether you’re golfing, walking, biking, running, swimming, dancing, yoga-ing, paddle boarding, playing tennis, chasing after kids, etc….having some muscle simply makes life easier and more enjoyable. And, it can prevent injury and make you better at your specific sport, as we clearly witness in many of today’s athletes.
The Sad Stats (and the Opportunity)
According to a 2022 CDC data brief that was reviewed again in 2024:
Only 24.2% of U.S. adults meet the guidelines for both aerobic and muscle-strengthening activity.
That means the majority of U.S. adults are missing out on one of the best forms of medicine we have. We are literally wasting our bodies away.
Yet, our bodies are made to move. And the ROI is stunning.
Just two 30-60 minute strength sessions a week can:
Build stronger bones
Improve skin structure
Prevent muscle loss and age related atrophy
Support joint health and balance
Boost your energy, confidence, and resilience in business and life.
Reduce Stress
No time to get to the gym? You can workout right at home using your bodyweight and bands and dumbbells you can purchase at Target, Amazon, Walmart or a sporting goods store.
Exercise is Medicine
Strength training is more than muscle. It’s about preserving the body you are in – and giving it the love it deserves for the long haul.
If you’ve just been focused on cardio (which I love), or been on medication for weight loss, or just don’t feel strong in your body anymore, strength training is your next move.
The key? Start today.
Open up your calendar right now and add at least two strength sessions in your weekly calendar for the next 12-16 weeks. This will take you out to late October/early November.
*Take a before photo in a bathing suit tonight or tomorrow – front and back.
*Stay consistent and you will see results when you take your after photo.
It’s never too late to start. And it’s always worth it.
Cheers to your good health and happiness.
Amy
PS. Need help building a realistic, beginner-friendly functional strength plan? I’ve got you. Message me with your email and I will send you workouts and resources.
References:
Japanese Ritsumeikan Research:
https://pmc.ncbi.nlm.nih.gov/articles/PMC10290068/
https://www.technologynetworks.com/cell-science/news/resistance-training-promote-helps-to-rejuvenate-aging-skin-377368?utm_source=chatgpt.com
Strength training for knee pain: https://pmc.ncbi.nlm.nih.gov/articles/PMC10290068/
Weight Loss Medicine Muscle Loss: https://www.medicalnewstoday.com/articles/drugs-does-ozempic-make-you-lose-muscle?utm_source=chatgpt.com