Weight training: a new study shows that it improves intestinal health

Bodybuilding doesn’t just shape muscles. According to recent research reported by GQ France, it is linked to better intestinal health. The subject thus takes on a well-being dimension that goes beyond performance.

A link that intrigues research

Researchers point to a link between resistance training and a richer microbiota. According to their observations, weight training coincides with increased microbiota diversity. What’s more, certain inflammation markers appear to be lower in resistance trainers. However, caution must be exercised, as correlation does not prove causation.

A more diversified intestine is often associated with better digestive comfort. The authors point to avenues such as the production of short-chain fatty acids, which are beneficial to the mucosa. However, they call for controlled trials to confirm the specific effect of weight training. The signal, however, remains positive for intestinal health.

How muscles “talk” to the gut

When the fibers contract, they release myokines that interact with the gut. This potential anti-inflammatory message could support bacterial balance. Muscle training also improves insulin sensitivity, which reduces metabolic stress. Movement also stimulates transit.

“Moving muscle also means taking care of your microbiota”

Chronic stress disrupts flora; the rhythmic breathing of a workout soothes it. However, training too intensely can aggravate these problems in some people. From now on, the idea is clear: dose, recovery and regularity come first. In this context, weight training acts as a pillar among other habits.

Taking action without injury

Starting simple helps you stick with it. Public health guidelines recommend at least 2 days a week of strengthening exercises. So a basic strength training routine is all you need: warm-up, slow movements, stopping far from pain. Technique comes before load, then load progresses.

• Plan a short, realistic session.
• Choose 3 to 5 safe movements.
• Breathe regularly and stay in control.
• Moisturize before, during and after.
• Take note of your digestive feelings the next day.

What’s more, your plate supports your efforts. Fiber, quality proteins and chewing time help to maintain a stable microbiota. In addition, staggering your meals around your workouts limits bloating. As a result, weight training gains in benefits while remaining comfortable.

At home, bodyweight and bands are all you need. As a result, the absence of a gym doesn’t hinder progress. In short, three to five well-chosen movements cover the whole body. Weight training does, however, become safer with the right workout gear and an uncluttered space.

What we know, what we’re still testing

Published data are still young and sometimes heterogeneous. Thus, people with irritable bowel syndrome should adapt their load. However, a gradual build-up reduces the risk of rebound effect. Weight training is not a treatment, but a health lever.

Several teams are now launching longer protocols. In addition, they observe lifestyle habits to limit bias. In addition, intensity, volume and sleep are monitored. The framework will clarify the useful dose of weight training for the gut.

Everyday, from the office to the kitchen

After a day of sitting, a joint warm-up gets you going again. A few sets of elastic pulls wake up the upper back. Then, lunges and sheathing strengthen without breaking form. Twenty minutes is all it takes to get into strength training.

For better recovery, go to bed at a regular time. That way, your digestive system will find a rhythm. Reduce alcohol consumption on training days. Regular hydration helps transit.

From now on, everyone can adjust their practice to their own digestive experience. What’s more, a sensations booklet helps you to identify what’s right for you. On the other hand, stop in the event of acute pain and consult a professional. With patience, weight training becomes an ally for the stomach.

• strength training