Training

1. Trainingpreliminary · human dataAdded 6 August 2026

   Passive muscle building is still not proven

   Pooling the only three eligible trials, totalling 37 untrained adults, blood flow restriction combined with neuromuscular electrical stimulation produced a medium but statistically non-significant effect on lower-limb muscle growth compared with control (d = 0.64, 95% CI -0.37 to 1.65, p = 0.176).

   ⚠What it shows: Systematic review and meta-analysis, but the entire evidence base is three studies in 37 untrained healthy adults aged 18-64, lower limb only, interventions of at least 14 days; the pooled effect was not statistically significant and the confidence interval crosses zero.Meta-analysis · Sci Rep

   Full breakdown →Hypertrophy explained →Effects of combined blood flow restriction and neuromuscular electrical stimulation on skeletal muscle hypertrophy in adults: a systematic review and meta analysis. Sci Rep 2026
2. Trainingwell supported · human dataAdded 6 August 2026

   Weights cut HbA1c and blood pressure in type 2 diabetes

   A meta-analysis of 33 randomised trials in 1,396 middle-aged and older adults with type 2 diabetes found resistance training reduced the atherogenic index of plasma (effect size -0.56) and improved glycaemic control, lowering HbA1c by 0.62% and HOMA-IR by 0.90. Systolic blood pressure fell by 3.91 mmHg and body fat by 0.54%, while VO2max rose, with stronger effects in overweight or obese participants.

   ⚠What it shows: Meta-analysis of 33 randomised trials with a modest combined sample (n = 1,396) of middle-aged and older adults with type 2 diabetes; heterogeneity was substantial across several outcomes, methodological quality varied, and the included studies were geographically concentrated, so pooled effect sizes are indicative rather than precise.Meta-analysis · Maturitas

   Full breakdown →Insulin sensitivity explained →Metabolic Fitness Index →The impact of resistance training on the Atherogenic index of plasma and cardiometabolic health-related indicators in middle-aged and older adults with type 2 diabetes: A systematic review and Meta-analysis. Maturitas 2026
3. Trainingwell supported · human dataAdded 6 August 2026

   Red light therapy adds no clear strength gain

   Pooling five randomised trials in older adults (74 doing photobiomodulation plus resistance training, 72 doing sham), adding light therapy to periodised lifting did not significantly improve maximal strength (SMD 0.26, 95% CI -0.08 to 0.59; p = 0.14). A small benefit could not be ruled out.

   ⚠What it shows: Systematic review of 11 RCTs (n = 456), but only five trials with 146 participants in total reported one-repetition maximum and were pooled; devices, wavelengths and dosing varied, and the authors say a small effect cannot be excluded.Meta-analysis · Photobiomodul Photomed Laser Surg

   Full breakdown →Strength explained →One-Rep Max Calculator →Photobiomodulation as an Adjunct to Resistance Training in Older Adults: A Systematic Review and Meta-Analysis. Photobiomodul Photomed Laser Surg 2026
4. Trainingwell supported · human dataAdded 6 August 2026

   Exercise adds to bone drugs at the spine

   In a meta-analysis of seven randomised trials in adults with low bone mass, combining exercise with antiresorptive drugs increased lumbar spine bone mineral density significantly more than the drugs alone (SMD 0.55, 95% CI 0.36 to 0.75; p < 0.00001).

   ⚠What it shows: Meta-analysis of seven RCTs in adults with low bone mass; most trials scored 3 on the Jadad quality scale, and the authors call for longer trials with larger samples. Only lumbar spine bone density was measured, not fractures, and not other skeletal sites.Meta-analysis · Osteoporos Int

   Full breakdown →Bone density explained →Additive effects of antiresorptive agents and exercise on lumbar spine bone mineral density in adults with low bone mass: a meta-analysis. Osteoporos Int 2014
5. Trainingwell supported · human dataAdded 6 August 2026

   Active video games build strength and balance in later life

   A meta-analysis of 25 randomised trials in 2,078 healthy older adults found exergaming, training with active video games, improved muscle strength and balance versus conventional therapies, with the biggest mobility gains when training ran at three or more sessions per week.

   ⚠What it shows: Meta-analysis of 25 RCTs (n=2,078, at least 80% female, mean age 71.5 years); effects varied by console, game type and training dosage across numerous subgroup analyses, and generalisability to older men is limited.Meta-analysis · Exp Gerontol

   Full breakdown →Sarcopenia explained →Comparative effects of EXG and conventional therapies on muscle strength and balance in older people: A meta-analysis and meta-regression. Exp Gerontol 2026
6. Trainingpreliminary · human dataAdded 1 August 2026

   Hill sprints may not build the strength you think

   Hill sprints are prized for building leg strength and speed, but a meta-analysis of 13 randomised trials found no significant pooled effect of uphill running on knee strength, jump performance or aerobic capacity. Narrative evidence still hinted at better running economy, repeated sprint ability and lactate clearance.

   ⚠What it shows: Meta-analysis of 13 RCTs but only 7 could be pooled, total n=308, with varied protocols and comparators; the authors rate the overall certainty of evidence as low.Meta-analysis · Medicine (Baltimore)

   Full breakdown →VO₂max explained →VO2max Calculator →Effects of uphill running on muscle strength, jumping performance, running time, and aerobic capacity outcomes in athletes and recreational adults: A systematic review and meta-analysis. Medicine (Baltimore) 2026
7. Trainingpreliminary · human dataAdded 1 August 2026

   Core work beat ankle drills for knee arthritis pain

   In a randomised trial of 100 adults with knee osteoarthritis, adding core stability exercises to conventional knee training produced greater improvements in pain, function and mobility over 8 weeks than adding foot-ankle strengthening. Between-group differences exceeded clinically important thresholds for pain and all knee-function subscales.

   ⚠What it shows: One RCT, n=100 adults aged 40+ with moderate (grade II-III) knee OA, 8 weeks only; the distal structural changes are exploratory and may reflect fluid shifts, not remodelling.RCT · Sci Rep

   Full breakdown →Randomised controlled trial explained →Comparative efficacy of an 8-week core stability program versus foot-ankle strengthening on pain, function, and distal structural parameters in individuals with knee osteoarthritis: a randomized controlled trial. Sci Rep 2026
8. Trainingpreliminary · human dataAdded 1 August 2026

   Wobbly-surface core work sharpened elite shooters' aim

   In a pilot trial with 20 national-level air pistol shooters, 8 weeks of trunk core training on unstable surfaces such as Swiss balls and BOSU balls appeared to improve postural control and shooting precision more than the same training on stable ground. After statistical correction, only 10.5-ring stability and muzzle velocity remained significant, so the rest is exploratory.

   ⚠What it shows: Pilot RCT, n=20 elite shooters split 10 per group, 8 weeks; most outcomes lost significance after FDR correction, so findings are exploratory and need larger, registered trials.RCT · Sci Rep

   Full breakdown →Unstable trunk core strength training improves shooting performance and holding stability in elite 10 m air pistol athletes: a pilot randomized controlled trial. Sci Rep 2026
9. Trainingpreliminary · human dataAdded 30 July 2026

   Hip work boosted pelvic floor strength gains

   In 60 women aged 30-65 with stress or mixed urinary incontinence, six weeks of biofeedback-assisted pelvic floor training improved strength and quality of life in every group, but adding hip rotator strengthening produced the biggest strength gain, a mean difference of 4.44 cm H2O over pelvic floor training alone. Differences between groups in Oxford grading and quality of life were not statistically significant.

   ⚠What it shows: Single-centre RCT, 60 women aged 30-65 with stress or mixed incontinence and 55 completers, six weeks only; the strength advantage was measured on a perineometer rather than symptom counts, and quality-of-life differences between groups did not reach significance.Study · Int Urogynecol J

   Full breakdown →Pelvic floor muscle training explained →Hip Muscle Strengthening and Electrical Stimulation as Adjuncts to Pelvic Floor Training on Urinary Incontinence. Int Urogynecol J 2026
10. Trainingpreliminary · human dataAdded 30 July 2026

    Square dancing beat health classes on walking and mood

    In a 12-week randomised trial, 150 Chinese adults aged 60-79 assigned to three weekly square-dance sessions improved more than health-education controls on the six-minute walk test, by 41.5 m, and on a timed up-and-go balance test. Blood pressure, depressive and anxiety symptoms, wellbeing and quality of life all shifted modestly in their favour, with 87% adherence and no serious adverse events.

    ⚠What it shows: Single 12-week randomised trial in 150 community-dwelling Chinese adults aged 60-79, single-blind with a health-education comparator; short duration, culturally specific activity and no follow-up beyond week 12.RCT · Front Public Health

    Full breakdown →Healthspan explained →Community-based square dancing is associated with improved physical and mental health in older adults: a 12-week randomized controlled trial in China. Front Public Health 2026
11. Trainingwell supported · human dataAdded 29 July 2026

    Strength work tops the rankings for football performance

    Pooling 53 randomised trials in footballers, strength training ranked top for jump height, squat one-rep max, 5m, 10m and 30m sprints and agility, while endurance training ranked best for VO2max. The rankings come from probability scores across a network of trials, not head-to-head certainty.

    ⚠What it shows: Systematic review and network meta-analysis of 53 RCTs totalling 1,580 footballers; rankings rest on SUCRA probabilities rather than direct comparisons, trial quality and dosing varied, and findings apply to trained football players rather than general gym-goers.Systematic review · Front Physiol

    Full breakdown →VO₂max explained →One-Rep Max Calculator →The optimal dose of strength and conditioning training for enhancing physical performance in football players: a systematic review and network meta-analysis of randomized clinical trials. Front Physiol 2026
12. Trainingpreliminary · human dataAdded 29 July 2026

    Supervision made or broke this lifting programme

    In a 24-week feasibility trial with young Black women, adherence to supervised resistance sessions ran at 93.9% and 88.8% across the two groups, but collapsed to 14.3% and 15.4% once training became unsupervised.

    ⚠What it shows: Small feasibility RCT, n=27 young Black women, designed to test acceptability rather than health outcomes; needs larger efficacy trials.RCT · Int J Environ Res Public Health

    Full breakdown →Evaluating the Feasibility and Acceptability of a Culturally Adapted Intervention to Promote Resistance Exercise in Young Black Women: A Randomized Controlled Trial. Int J Environ Res Public Health 2026
13. Trainingpreliminary · human dataAdded 29 July 2026

    Exercise eases menopause symptoms, pooled trials suggest

    Pooling 12 randomised trials in 1,050 women in the menopausal transition, conventional and mind-body exercise improved menopausal symptoms, health-related quality of life, anxiety and depressive symptoms compared with control conditions. Exploratory analyses hinted the size of the benefit depends on which type of exercise is used.

    ⚠What it shows: Meta-analysis of 12 RCTs (1,050 women) published between 2020 and 2025; pooled effects for symptoms and quality of life had very wide confidence intervals that only just excluded no effect, the individual trials were small and varied in exercise type, and subgroup comparisons by modality were exploratory only.Review · Eur J Obstet Gynecol Reprod Biol

    Full breakdown →Healthspan explained →Physical exercise and mind-body exercise in the menopausal transition: A systematic review and meta-analysis of effects on quality of life, symptoms, and psychological health. Eur J Obstet Gynecol Reprod Biol 2026
14. Trainingpreliminary · human dataAdded 29 July 2026

    Exercise added to ergonomics eased workers' back pain

    In 56 automotive factory workers with non-specific chronic low back pain, adding a 12-week exercise programme to ergonomics training produced greater improvement in pain, functional capacity and sleep quality than ergonomics training alone. Fatigue severity did not differ between the groups.

    ⚠What it shows: A single randomised controlled trial in 56 automotive workers over 12 weeks; both groups improved, the between-group edge is reported without effect sizes in the abstract, one outcome (fatigue) was null, and results in one factory workforce may not transfer to other jobs or to older or sedentary populations.Study · J Occup Environ Med

    Full breakdown →Optimising Your Sleep Environment →Sleep Calculator →The Effectiveness of Ergonomic Training and Exercise in Workers with Non-Specific Chronic Low Back Pain in an Automotive Factory: A Randomized Controlled Trial. J Occup Environ Med 2026
15. Trainingpreliminary · human dataAdded 29 July 2026

    Greater navicular drop tracks with kneecap pain

    Pooling 38 studies and 2314 participants, people with patellofemoral pain showed greater navicular drop, a marker of arch collapse, than pain-free controls, alongside greater rearfoot eversion in landing and step-down tasks. Clinical ankle dorsiflexion range, foot posture index and plantar pressure distribution did not differ.

    ⚠What it shows: Meta-analysis of predominantly case-control studies (42 reviewed, 38 pooled, 2314 participants); the navicular drop result rests on only four studies with 84 people per group, most other findings were rated very limited evidence, and cross-sectional comparisons cannot show whether foot mechanics cause knee pain or follow it.Review · Transl Sports Med

    Full breakdown →Foot and Ankle Biomechanics in Individuals With Patellofemoral Pain: A Systematic Review and Meta-Analysis. Transl Sports Med 2026
16. Trainingpreliminary · human dataAdded 29 July 2026

    Single-leg training halves strength imbalance in players

    Six weeks of added unilateral resistance and plyometric work cut quadriceps strength asymmetry from 13.19% to 7.60% and hamstring asymmetry from 16.65% to 7.83% in competitive female handball players, with gains in sprint, change-of-direction and jump performance. The training group also did three extra sessions a week, so volume cannot be separated from the modality.

    ⚠What it shows: Single RCT in 30 highly trained female handball players (14 experimental, 16 control) over six weeks; the experimental group did three extra weekly sessions, so extra volume is a confound and the authors warn percentage changes may be overestimated in such a small sample.Study · Life (Basel)

    Full breakdown →Training volume explained →Training Volume Calculator →Unilateral Compound Training Reduces Lower-Limb Strength Asymmetry and Enhances Athletic Performance in Female Handball Players: A Randomized Controlled Trial. Life (Basel) 2026
17. Trainingpreliminary · human dataAdded 29 July 2026

    Eye workouts beat screen-break advice for digital strain

    A 12-week sports vision training programme cut digital eye strain prevalence from 76.0% to 44.0% in male students and from 72.0% to 38.0% in female students, while controls given standard screen-break advice barely improved.

    ⚠What it shows: One RCT of 200 university students in China; symptoms were self-reported by questionnaire with no objective eye measures, so expectation effects cannot be ruled out and mechanisms remain unclear.Study · Front Neurosci

    Full breakdown →Randomised controlled trial explained →Sports vision training reduces digital eye strain in screen-exposed university students: a randomized controlled trial of visuomotor and visual-attentional adaptation. Front Neurosci 2026
18. Trainingwell supported · human dataAdded 29 July 2026

    Lifting beats vibration plates for ageing muscles

    In older people with sarcopenia, resistance training and mixed training significantly improved knee-extension strength and gait speed, while whole-body vibration training improved neither. Chair-stand times did not improve with any exercise mode.

    ⚠What it shows: Meta-analysis of 26 studies (25 RCTs plus one non-randomised trial, 1,191 older adults with sarcopenia); heterogeneity was high in several analyses and chair-stand performance did not improve with any mode.Meta-analysis · BMC Geriatr

    Full breakdown →Sarcopenia explained →Effects of different exercise training modes on muscle strength and physical performance in older people with sarcopenia: a systematic review and meta-analysis. BMC Geriatr 2021
19. Trainingpreliminary · human dataAdded 29 July 2026

    Pilates tops the rankings for chronic back pain

    A network meta-analysis of 89 studies in chronic non-specific low back pain ranked Pilates most likely to reduce pain, with resistance and motor-control exercise best for physical function. Stretching and McKenzie exercise did not outperform doing nothing.

    ⚠What it shows: Network meta-analysis of 89 studies (5,578 patients), but the synthesised evidence was rated low quality under GRADE, with high heterogeneity and few low-risk-of-bias trials: rankings are indicative, not definitive.Meta-analysis · Br J Sports Med

    Full breakdown →Back Pain →Which specific modes of exercise training are most effective for treating low back pain? Network meta-analysis. Br J Sports Med 2020
20. Trainingwell supported · human dataAdded 29 July 2026

    Mind-body exercise boosts bone and mood in menopause

    Mind-body exercise such as yoga, tai chi, Pilates and qigong improved bone mineral density, sleep quality, anxiety, depression and fatigue in perimenopausal and postmenopausal women across 11 randomised trials.

    ⚠What it shows: Meta-analysis of 11 RCTs (1,005 women); heterogeneity was high for the sleep, anxiety and depression outcomes; effects are standardised differences, so the real-world size of the benefit is unclear.Meta-analysis · Menopause

    Full breakdown →Bone density explained →Effects of mind-body exercise on perimenopausal and postmenopausal women: a systematic review and meta-analysis. Menopause 2024
21. Trainingwell supported · human dataAdded 29 July 2026

    Blood flow restriction beats light lifting, not heavy

    Pooling 20 studies in musculoskeletal rehabilitation, low-load training with blood flow restriction produced a moderate strength gain (Hedges' g=0.523) and was more effective and more tolerable than low-load training alone, but heavy-load training still produced the larger effect (g=0.674).

    ⚠What it shows: Systematic review and meta-analysis of 20 studies, mostly small: ACL reconstruction (n=3), knee osteoarthritis (n=3), older adults at risk of sarcopenia (n=13) and one inclusion body myositis study, not trained athletes. The authors note cuff prescription is not yet individualised.Meta-analysis · Br J Sports Med

    Full breakdown →Sarcopenia explained →One-Rep Max Calculator →Blood flow restriction training in clinical musculoskeletal rehabilitation: a systematic review and meta-analysis. Br J Sports Med 2017
22. Trainingwell supported · human dataAdded 29 July 2026

    121 trials: lifting keeps older adults functional

    A Cochrane review of 121 randomised trials and 6700 older adults found progressive resistance training produced a large improvement in muscle strength and smaller but real gains in physical ability, gait speed and getting out of a chair. Pain fell in participants with osteoarthritis, though not in other trials of bodily pain.

    ⚠What it shows: Cochrane systematic review and meta-analysis of 121 RCTs, 6700 participants; the strength effect was large (SMD 0.84) but the gain in physical ability was small (SMD 0.14), and adverse events were poorly recorded, with joint pain and muscle soreness commonly reported where they were tracked.Meta-analysis · Cochrane Database Syst Rev

    Full breakdown →Sarcopenia explained →Strength Standards →Progressive resistance strength training for improving physical function in older adults. Cochrane Database Syst Rev 2009
23. Trainingwell supported · human dataAdded 27 July 2026

    Four exercise styles ease neck pain disability

    Across 51 randomised trials, mind-body, resistance, flexibility and coordination exercise were all associated with reduced functional disability from nonspecific neck pain. An exploratory analysis suggested benefits from around 100 MET-min per session, with larger effects around 300-400 MET-min.

    ⚠What it shows: Network meta-analysis of 51 RCTs (4,140 participants); interventions were heterogeneous and the dose-response analysis is exploratory, study-level data only.Meta-analysis · PeerJ

    Full breakdown →Training volume explained →Exercise modalities associated with reduced functional disability in nonspecific neck pain: a network meta-analysis and exploratory dose-response analysis. PeerJ 2026
24. Trainingwell supported · human dataAdded 27 July 2026

    Plyometrics boost youth jump, sprint and agility

    A meta-analysis of 63 studies found plyometric training significantly improved jumping (SMD 0.648), sprinting (SMD -0.496) and agility (SMD -0.659) in adolescents aged 10-19, with benefits more consistent when programmes ran at least 10 weeks.

    ⚠What it shows: Meta-analysis of 63 trials in healthy adolescents aged 10-19; between-study heterogeneity, variable testing protocols, and small sex- and sport-specific subgroups limit generalisability.Meta-analysis · PeerJ

    Full breakdown →Progressive overload explained →The effects of plyometric training on adolescent sports performance: a systematic review and meta-analysis. PeerJ 2026

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