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References 2025-07-07 09:49:26
Resistance (Strength) Training majorpublished
Did You Know?
Resistance training may reduce serum zonulin, a marker of gut permeability, helping to strengthen the intestinal barrier and lower systemic inflammation—even without major microbiome shifts. This makes it a microbiome-friendly strategy that supports gut integrity and whole-body health.
Resistance (Strength) Training
Researched by:
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Giorgos Aristotelous
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Giorgos Aristotelous
Read MoreGiorgos — BSc, MSc. Giorgos is an exercise scientist whose training and professional practice sit at the intersection of human performance, clinical health, and emerging microbiome science. He holds a BSc in Sports Science & Physical Education from Aristotle University (2012) and an MSc in Exercise & Health from Democritus University (2016), where his graduate work explored physiological adaptations to training across the lifespan. Now in his 15th year of practice, Giorgos pairs evidence-based coaching (ACSM-CPT, NSCA, USA Weightlifting) with a research-driven interest in how physical activity, body composition, and musculoskeletal integrity shape—and are shaped by—host–microbiome dynamics.
Fact-checked by:
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Karen Pendergrass
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Karen Pendergrass
Read MoreKaren Pendergrass is a microbiome researcher specializing in microbiome-targeted interventions (MBTIs). She systematically analyzes scientific literature to identify microbial patterns, develop hypotheses, and validate interventions. As the founder of the Microbiome Signatures Database, she bridges microbiome research with clinical practice. In 2012, based on her own investigative research, she became the first documented case of FMT for Celiac Disease—four years before the first published case study.
Resistance (strength) training appears to exert modest but meaningful effects on the human gut microbiome. Unlike aerobic exercise, which often leads to pronounced changes in microbial diversity and taxonomic shifts, short-term resistance training tends to result in minimal changes in overall microbiome composition or alpha-diversity. However, this does not indicate a lack of functional impact. […]
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Giorgos Aristotelous
Read More
Researched by:
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Giorgos Aristotelous
ID
Giorgos Aristotelous
Read More
Fact-checked by:
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Karen Pendergrass
ID
Karen Pendergrass
Read More
Microbiome Signatures identifies and validates condition-specific microbiome shifts and interventions to accelerate clinical translation. Our multidisciplinary team supports clinicians, researchers, and innovators in turning microbiome science into actionable medicine.
Giorgos Aristotelous
Overview
Resistance (strength) training appears to exert modest but meaningful effects on the human gut microbiome. Unlike aerobic exercise, which often leads to pronounced changes in microbial diversity and taxonomic shifts, short-term resistance training tends to result in minimal changes in overall microbiome composition or alpha-diversity. However, this does not indicate a lack of functional impact. Studies suggest that resistance training enhances gut barrier integrity, lowers systemic inflammation, and supports the emerging concept of a gut–muscle axis, whereby the gut microbiome and skeletal muscle influence one another in a bidirectional manner. [1]This type of exercise has also been associated with reductions in pro-inflammatory Proteobacteria and increased abundance of anti-inflammatory taxa, particularly when combined with supportive dietary interventions or probiotic supplementation.[2]
Microbiome Composition and Diversity
A 2024 rapid review evaluating resistance training’s effects on the gut microbiome found that most interventions lasting 6–12 weeks resulted in negligible changes in microbial diversity or the relative abundance of major phyla. [3] Unlike aerobic exercise, which reliably improves alpha-diversity and shifts the Firmicutes-to-Bacteroidetes ratio, resistance-only regimens generally do not yield significant compositional shifts unless paired with other interventions. This could reflect the shorter duration, anaerobic focus, or limited number of published trials.
Gut Barrier Function and Inflammatory Regulation
Although compositional changes may be minimal, resistance training enhances functional aspects of the gut. Several studies report improved gut barrier integrity, including decreased serum zonulin (a biomarker of intestinal permeability) and increased mucin production, which protects the epithelium and mitigates translocation of microbial endotoxins.[4] Such enhancements are critical in lowering systemic inflammation, as they limit microbial lipopolysaccharide (LPS) leakage—a known driver of metabolic and inflammatory disease. Furthermore, resistance-trained individuals exhibit decreased abundance of Proteobacteria, a phylum linked to inflammatory conditions, and increased levels of beneficial microbes with anti-inflammatory properties.[5]
Gut–Muscle Axis
The gut–muscle axis describes a bidirectional relationship where gut microbiota can influence muscle physiology, and vice versa. Short-chain fatty acids (SCFAs) such as butyrate, produced by microbial fermentation of dietary fiber, may stimulate AMPK activation in skeletal muscle, enhancing energy metabolism and promoting hypertrophic signaling pathways.[6] Butyrate and related metabolites may also promote secretion of GLP-1, a hormone with anti-catabolic effects on muscle tissue. Meanwhile, muscle-derived myokines and metabolites like lactate, released during resistance training, may selectively nourish gut microbial populations that enhance recovery and performance.[7]
Combined Interventions and Clinical Applications
One interventional study in elderly adults found that moderate resistance training combined with a Bifidobacterium-containing probiotic led to improved muscle strength and bowel movement regularity, highlighting the synergistic effects of exercise and targeted microbial modulation.[8] These findings support integrating strength training into broader lifestyle approaches aimed at optimizing microbiome function and systemic health. Though microbial shifts may not always be taxonomically dramatic, resistance exercise nonetheless contributes to host–microbe homeostasis.
Implications for Clinical Practice
Clinicians can confidently recommend resistance training as a microbiome-compatible intervention that supports gut barrier integrity, attenuates inflammatory signaling, and complements the effects of aerobic exercise. When paired with a microbiome-supportive diet—especially one rich in prebiotic fibers and adequate protein—resistance training may enhance both musculoskeletal health and microbial resilience. Future research should explore longer-duration trials and combinatorial protocols to elucidate the full microbiome impact of structured resistance programs.
FAQs
Does resistance training significantly alter the gut microbiome composition or diversity?
Does resistance training significantly alter the gut microbiome composition or diversity?
Resistance training typically results in modest or negligible changes to gut microbiome composition and alpha-diversity, particularly when performed in isolation for short durations (6–12 weeks). Unlike aerobic exercise, which reliably enhances microbial richness and shifts major phyla proportions (e.g., Firmicutes-to-Bacteroidetes ratio), resistance training alone does not consistently induce such taxonomic shifts. However, this does not imply a lack of benefit—functional improvements in gut barrier integrity and inflammation regulation are frequently observed even in the absence of dramatic microbial compositional changes.
How does resistance training improve gut health if it doesn't dramatically change microbiota composition?
How does resistance training improve gut health if it doesn't dramatically change microbiota composition?
Resistance training enhances gut barrier function and reduces systemic inflammation by improving intestinal integrity. Mechanistically, it lowers serum zonulin levels (a marker of intestinal permeability) and boosts mucin production, which collectively protect against microbial translocation and endotoxin (LPS) leakage. These changes reduce systemic inflammatory tone and support metabolic homeostasis. Resistance training has also been associated with reductions in pro-inflammatory Proteobacteria and increases in anti-inflammatory microbial taxa, particularly when combined with probiotics or fiber-rich diets.
What is the gut–muscle axis, and how does resistance training influence it?
What is the gut–muscle axis, and how does resistance training influence it?
The gut–muscle axis refers to the bidirectional relationship between gut microbiota and skeletal muscle. Microbial metabolites such as butyrate can enhance skeletal muscle function by activating AMPK pathways and promoting anabolic signaling, while also increasing GLP-1 secretion, which supports muscle maintenance. Conversely, resistance training generates myokines and metabolites like lactate that can favorably shape microbial communities. This interplay suggests that resistance exercise not only benefits muscle health but also reinforces microbial networks that support host recovery and performance.
Research Feed
Structured Exercise Benefits in Euthyroid Graves’ Disease: Improved Capacity, Fatigue, and Relapse
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Physical Activity and Exercise Improve Quality of Life in Endometriosis: A Systematic Review
February 13, 2025
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Endometriosis •
Endometriosis
Did you know?
Gut microbiota predict endometriosis better than vaginal microbiota.
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Update History
Women’s Health
Women’s health, a vital aspect of medical science, encompasses various conditions unique to women’s physiological makeup. Historically, women were often excluded from clinical research, leading to a gap in understanding the intricacies of women’s health needs. However, recent advancements have highlighted the significant role that the microbiome plays in these conditions, offering new insights and potential therapies. MicrobiomeSignatures.com is at the forefront of exploring the microbiome signature of each of these conditions to unravel the etiology of these diseases and develop targeted microbiome therapies.
Endometriosis
Endometriosis involves ectopic endometrial tissue causing pain and infertility. Validated and Promising Interventions include Hyperbaric Oxygen Therapy (HBOT), Low Nickel Diet, and Metronidazole therapy.
References
- The relationship between the gut microbiome and resistance training: a rapid review.. Wagner, A., Kapounková, K. & Struhár, I.. (BMC Sports Sci Med Rehabil 16, 4 (2024).)
- Physical Exercise and the Gut Microbiome: A Bidirectional Relationship Influencing Health and Performance.. Varghese S, Rao S, Khattak A, Zamir F, Chaari A.. (Nutrients. 2024 Oct 28;16(21):3663.)
- The relationship between the gut microbiome and resistance training: a rapid review.. Wagner, A., Kapounková, K. & Struhár, I.. (BMC Sports Sci Med Rehabil 16, 4 (2024).)
- The relationship between the gut microbiome and resistance training: a rapid review.. Wagner, A., Kapounková, K. & Struhár, I.. (BMC Sports Sci Med Rehabil 16, 4 (2024).)
- Physical Exercise and the Gut Microbiome: A Bidirectional Relationship Influencing Health and Performance.. Varghese S, Rao S, Khattak A, Zamir F, Chaari A.. (Nutrients. 2024 Oct 28;16(21):3663.)
- Physical Exercise and the Gut Microbiome: A Bidirectional Relationship Influencing Health and Performance.. Varghese S, Rao S, Khattak A, Zamir F, Chaari A.. (Nutrients. 2024 Oct 28;16(21):3663.)
- The relationship between the gut microbiome and resistance training: a rapid review.. Wagner, A., Kapounková, K. & Struhár, I.. (BMC Sports Sci Med Rehabil 16, 4 (2024).)
- Increased physical activity improves gut microbiota composition and reduces short-chain fatty acid concentrations in older adults with insomnia.. Magzal, F., Shochat, T., Haimov, I. et al.. (Sci Rep 12, 2265 (2022).)
Wagner, A., Kapounková, K. & Struhár, I.
The relationship between the gut microbiome and resistance training: a rapid review.BMC Sports Sci Med Rehabil 16, 4 (2024).
Varghese S, Rao S, Khattak A, Zamir F, Chaari A.
Physical Exercise and the Gut Microbiome: A Bidirectional Relationship Influencing Health and Performance.Nutrients. 2024 Oct 28;16(21):3663.
Wagner, A., Kapounková, K. & Struhár, I.
The relationship between the gut microbiome and resistance training: a rapid review.BMC Sports Sci Med Rehabil 16, 4 (2024).
Wagner, A., Kapounková, K. & Struhár, I.
The relationship between the gut microbiome and resistance training: a rapid review.BMC Sports Sci Med Rehabil 16, 4 (2024).
Varghese S, Rao S, Khattak A, Zamir F, Chaari A.
Physical Exercise and the Gut Microbiome: A Bidirectional Relationship Influencing Health and Performance.Nutrients. 2024 Oct 28;16(21):3663.
Varghese S, Rao S, Khattak A, Zamir F, Chaari A.
Physical Exercise and the Gut Microbiome: A Bidirectional Relationship Influencing Health and Performance.Nutrients. 2024 Oct 28;16(21):3663.
Wagner, A., Kapounková, K. & Struhár, I.
The relationship between the gut microbiome and resistance training: a rapid review.BMC Sports Sci Med Rehabil 16, 4 (2024).
Magzal, F., Shochat, T., Haimov, I. et al.
Increased physical activity improves gut microbiota composition and reduces short-chain fatty acid concentrations in older adults with insomnia.Sci Rep 12, 2265 (2022).