How Exercise Reverses Skin Aging – Backed by Science

Can jogging or strength training really improve your skin? According to recent studies, yes – dramatically.

In a 2023 study published in Scientific Reports, researchers examined middle-aged adults who incorporated just a few sessions of cardio or resistance training into their weekly routine. After just 16 weeks, participants experienced real, visible changes in their skin. The outer stratum corneum (dead skin layer) became thinner and the dermis (supportive collagen-rich layer) thickened — both hallmarks of younger, healthier skin.

One of the most powerful transformations was seen in people aged 40 to 65. Their skin structure began to resemble that of someone much younger. According to the researchers:

"After 3 months of light aerobic activity like cycling or jogging, skin structure visibly shifted toward a younger profile."

This wasn’t just surface-level change. Gene expression analyses showed that exercise upregulated collagen-related genes and boosted mitochondrial function in the skin. These changes may enhance elasticity, firmness, and resilience against environmental stressors.

Weight Training: A Secret Weapon for Skin?

Another striking finding: those who added resistance training (like squats or light weights) saw even greater improvements in dermal thickness and skin strength. The study suggests that strength training triggers deeper changes in the connective tissue of the skin, providing structural support that reduces sagging and wrinkle formation.

Read the full study in Scientific Reports here.

Why It Works

• Exercise improves blood flow and oxygen delivery to the skin.
• It stimulates the release of IL-15, a muscle-derived cytokine that enhances mitochondrial activity in skin cells.
• It promotes dermal remodeling and collagen production, reducing signs of aging from the inside out.

Key Takeaway

Whether you walk briskly, cycle, or lift light weights – movement isn't just good for your heart and muscles. It’s one of the most underrated anti-aging strategies for your skin.

Pro tip: If you’re working out outdoors, protect your progress with SPF. UV exposure is still the number one cause of skin aging, so think of sunscreen as your workout partner in skin longevity.

This article is part of our skin-science-backed wellness series.  Coming next: Collagen supplements aren’t just trendy — they’re clinically proven to improve skin hydration, elasticity, and texture, especially for adults over 30. Backed by a 2022 meta-analysis of 18 trials, hydrolyzed collagen peptides deliver real, visible benefits in as little as 8–12 weeks.