The Study
Hypertrophy-type Resistance Training Improves Phase Angle in Young Adult Men and Women
This study saw that people who did weight training for 16 weeks had better cellular health markers, but we don’t know if the training caused it — maybe they ate better or slept more too. So we can say the two things went together, but not that one definitely made the other happen.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
When people lift weights to build muscle, their cells get better at holding water and staying strong — like a sponge that gets fuller and tougher.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 547 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — more intracellular water and higher phase angle mean better cell function, which is linked to stronger muscles, better metabolism, and overall health.
- 2After 16 weeks of weight training: men’s cells held 8.3% more water inside, women’s held 11.7% more; phase angle (a cell health score) went up 4.3% in men and 5.8% in women; total body water rose about 7.7% in both.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
International Journal of Sports Medicine
Year
2016
Authors
A. Ribeiro, Ademar Avelar, L. D. Santos, Analiza M. Silva, Luís Alberto Gobbo, B. J. Schoenfeld, Luís B. Sardinha, E. Cyrino
Related Content
Claims (5)
Three weekly sessions of muscle-building weight training for 16 weeks are associated with a 4.3% increase in phase angle in young adult men and a 5.8% increase in young adult women, reflecting higher cellular membrane integrity and intracellular hydration.
After 16 weeks of hypertrophy-focused weight training, young adult men experienced an 8.3% increase in intracellular water, and young adult women experienced an 11.7% increase.
After 16 weeks of hypertrophy-focused resistance training, young adult men and women experience a 7.8% and 7.6% increase in total body water, respectively, reflecting changes in fluid distribution tied to increased muscle mass and cellular hydration.
After 16 weeks of hypertrophy-style weight training, young adult men and women show the same increase in phase angle and intracellular water, meaning their cellular hydration responds equally to this type of exercise.
Sixteen weeks of muscle-building resistance training is associated with a 4.8% reduction in bioimpedance resistance in young adult men and a 3.8% reduction in young adult women, indicating changes in tissue conductivity that align with increased muscle mass and cellular hydration.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.