Forget Expensive Creams—Lift Weights for Glowing, Ageless Skin

A Skin Fitness Rejuvenation Guide

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Today At A Glance:

• Resistance training is not just for building muscle—it also rejuvenates your skin by boosting collagen production, increasing dermal thickness, and improving elasticity.

• Science-backed benefits show that RT reduces inflammation, supports extracellular matrix health, and helps counteract skin aging caused by collagen loss and environmental factors.

• Incorporating consistent RT into your routine can enhance skin health, making it firmer, more resilient, and youthful—far beyond what topical treatments can achieve.

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Neuro Athletes,

As a woman who thrives on pushing my limits in high-performance living, I’ve always sought out ways to optimize every aspect of my health and longevity, from brain function to physical resilience.

But one often overlooked part of our health is our skin. While we focus on glowing skin with creams and serums, there’s another powerful tool you might be missing out on: resistance training (RT).

As we age, our skin undergoes changes like collagen breakdown, thinning, and the loss of elasticity. But did you know that lifting weights can rejuvenate your skin just as much as it tones your muscles?

I found fascinating research to examine this subject with you so let’s explore the science behind it.

The Science Behind Aging Skin

As we age, our skin loses collagen, a structural protein that keeps skin firm and elastic. Starting in our mid-20s, we lose approximately 1% of collagen each year, accelerating with environmental factors such as sun exposure and pollution. As collagen declines, skin elasticity and dermal thickness decrease, leading to wrinkles and sagging. Another culprit of skin aging is the increase of inflammatory factors, which break down the extracellular matrix (ECM) — a network of proteins and molecules that maintain skin structure.

The good news? Resistance training not only builds muscle but also supports skin rejuvenation. A 2023 study​ found that RT significantly reduces circulating inflammatory markers and enhances the production of essential proteins in the skin's extracellular matrix. Let's break it down further.

How Resistance Training Rejuvenates Your Skin

1. Increases Dermal Thickness
   Resistance training directly targets dermal thinning, one of the key signs of aging. RT stimulates the expression of biglycan (BGN), a protein that increases the thickness of the dermal layer, where collagen and other structural proteins reside​. As we age, the dermal layer thins, but regular RT can counteract this by boosting BGN levels and, in turn, increasing skin thickness.

2. Improves Skin Elasticity
   Along with boosting dermal thickness, RT improves skin elasticity, helping to maintain that youthful bounce. By increasing the expression of collagen-related genes like COL3A1 and COL6A1​, RT promotes better skin structure and resilience. This means firmer, more elastic skin that can withstand the stress of aging and environmental damage.

3. Reduces Inflammation
   Skin aging is accelerated by chronic inflammation, a hallmark of the aging process. RT helps reduce levels of pro-inflammatory cytokines, such as CCL28, which are known to break down the skin’s ECM​. By reducing these harmful factors, RT helps maintain the skin’s structural integrity and slows down aging.

4. Supports ECM Health
   The extracellular matrix (ECM) is crucial for skin health as it provides structural support and regulates skin cell behavior. RT enhances the production of key ECM components such as hyaluronan synthase 2 (HAS2), decorin (DCN), and versican (VCAN), which are involved in hydration, elasticity, and skin firmness​. These components help the skin maintain its moisture and resilience, crucial for a youthful appearance.

5. Boosts Circulating Myokines
   Myokines are signaling proteins released by muscles during exercise. They play an important role in skin health by promoting collagen production and reducing oxidative stress. RT, in particular, increases levels of myokines such as interleukin-15 (IL-15) and CXCL8​, both of which have been shown to improve skin metabolism and elasticity.

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My Five Key Insights

1. Collagen and Elasticity: RT increases the expression of collagen-related genes, which leads to improved skin elasticity and resilience.

2. Dermal Thickness: RT specifically targets the dermal layer, enhancing the production of biglycan (BGN) to increase dermal thickness and prevent thinning as we age.

3. ECM Boost: RT stimulates key components of the ECM, improving overall skin structure, hydration, and firmness.

4. Inflammation Reduction: Regular RT reduces harmful inflammatory markers that break down the skin’s extracellular matrix, preserving skin health.

5. Myokines for Skin Health: Myokines released during RT not only benefit muscle growth but also support collagen production and reduce skin aging.

My Five Actionable Tips

1. Incorporate Full-Body Workouts
   Target multiple muscle groups with compound exercises like squats, deadlifts, and presses. This maximizes the release of beneficial myokines that improve both muscle and skin health.

2. Train Consistently
   Aim for 3–4 days a week of RT to maintain steady levels of anti-inflammatory myokines and ECM-related proteins that support skin structure.

3. Focus on Progressive Overload
   Continuously challenge your muscles by increasing weights over time. This stimulates collagen production and boosts dermal thickness, contributing to more resilient skin.

4. Don’t Skip Recovery
   Adequate rest and recovery between workouts are essential for skin repair. Overtraining can lead to inflammation, which is detrimental to both muscle and skin health.

5. Pair Resistance Training with Skin-Friendly Nutrition
   Support your training with a diet rich in collagen-boosting nutrients like vitamin C, zinc, and protein. Hydrate well, as skin hydration is also crucial for maintaining elasticity and preventing wrinkles.

My take?

Resistance training offers far more than just aesthetic or physical benefits for your muscles—it can be a game-changer for your skin’s health.

By reducing inflammation, boosting dermal thickness, and enhancing collagen production, RT is a powerful tool to combat the signs of aging from the inside out. With regular training and smart recovery, your skin will thank you with a youthful glow that no cream or serum can replicate.

So, next time you’re in the gym, think of it not only as building muscle but as a way to future-proof your skin.

I would love to know your thoughts on this amazing correlation.

Until next time,

Louisa x