A single session of resistance exercise does not markedly alter sleep architecture in young males, regardless of regimen type (maximum strength vs. hypertrophy training).

Q: Does resistance exercise improve sleep quality?

In this study, a single session of resistance exercise did not significantly improve most sleep quality measures (e.g., total sleep time, sleep efficiency) in young males, though maximum strength training reduced REM sleep time.

Q: What is the difference between maximum strength training and hypertrophy training for sleep?

Maximum strength training (high load, long rest) reduced REM sleep compared to control, while hypertrophy training (moderate load, short rest) did not significantly affect any sleep parameter. Neither regimen altered overall sleep architecture.

Q: How was sleep measured in this study?

Sleep quality was evaluated using electroencephalography (EEG) to measure sleep stages, along with heart rate, heart rate variability, and skin temperature during sleep.

Q: Can resistance exercise affect body temperature during sleep?

Yes, both types of resistance exercise significantly increased proximal skin temperature during the first 90 minutes of sleep compared to the control condition, but the distal-to-proximal temperature gradient did not differ.

This study compared the effects of maximum strength training (MST) and hypertrophy training (HYP) on sleep quality in 11 young males. MST significantly reduced REM sleep time compared to a control condition, but no other sleep parameters (total sleep time, sleep efficiency, sleep onset latency, wake after sleep onset, non-REM sleep) differed significantly. The findings suggest that a single bout of resistance exercise, whether strength- or hypertrophy-focused, does not substantially change overall sleep architecture.

Last updated: Jul 14, 2026•1 RCTs•📖 Read as article →

Evidence Score

Evidence Score48/100

Human RCT★★☆☆☆

Meta-analysis☆☆☆☆☆

Mechanism★★★★★

Safety★★★★☆

Confidencelow

Study Evidence

Study 1. Effects of two different types of resistance exercise on sleep quality and nocturnal physiological responses in young males.

observational

Suzuki M, Natsui T, Matsudo H, Furukawa H, Goto K · Physical activity and nutrition (2026)

Participants: N/A

Duration: Single session (3 trials on different days)

Intervention: Single session of maximum muscle strength training (MST: 6 exercises, 4 sets at 85-90% 1RM, 3-min rest) vs. muscle hypertrophy training (HYP: same exercises, 3 sets at 70-80% 1RM, 1-min rest) vs. control (60 min rest).

Outcome: Sleep quality via electroencephalography (REM sleep time, total sleep time, sleep efficiency, sleep onset latency, wake after sleep onset, non-REM sleep); nocturnal heart rate, heart rate variability, skin temperature.

Effect Size: N/A (only P values reported; significant reduction in REM sleep for MST vs. CON, P < 0.05).

Population: 11 healthy young males (mean age 22.5 ± 1.7 years).

Result:

PubMed: 42438854 DOI: 10.20463/pan.2026.0031

Mechanism Graph

Resistance exercise performed in the evening

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Elevated proximal skin temperature during first 90 min of sleep

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No significant changes in distal-proximal temperature gradient, HR, or HRV

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Result: Only REM sleep reduced after MST; overall sleep architecture not markedly altered

Limitations

⚠Small sample size (n=11) limits generalizability
⚠Only young males studied, so findings may not apply to females or older adults
⚠Single session design; chronic effects of resistance exercise on sleep were not assessed

Frequently Asked Questions

Does resistance exercise improve sleep quality?▼

In this study, a single session of resistance exercise did not significantly improve most sleep quality measures (e.g., total sleep time, sleep efficiency) in young males, though maximum strength training reduced REM sleep time.

What is the difference between maximum strength training and hypertrophy training for sleep?▼

Maximum strength training (high load, long rest) reduced REM sleep compared to control, while hypertrophy training (moderate load, short rest) did not significantly affect any sleep parameter. Neither regimen altered overall sleep architecture.

How was sleep measured in this study?▼

Sleep quality was evaluated using electroencephalography (EEG) to measure sleep stages, along with heart rate, heart rate variability, and skin temperature during sleep.

Can resistance exercise affect body temperature during sleep?▼

Yes, both types of resistance exercise significantly increased proximal skin temperature during the first 90 minutes of sleep compared to the control condition, but the distal-to-proximal temperature gradient did not differ.

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References

1.Suzuki M, Natsui T, Matsudo H, Furukawa H, Goto K. "Effects of two different types of resistance exercise on sleep quality and nocturnal physiological responses in young males.." Physical activity and nutrition, 2026. PMID: 42438854 DOI: 10.20463/pan.2026.0031

Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.