When most people think about resistance training, they think about lifting heavier, looking stronger or getting faster. That’s all part of the picture, but a recent review has shown something more. Resistance training is more than just a way to boost sprint performance in athletes, it’s a powerful tool for improving physical function, coordination and movement in just about anyone who trains.
The review, published in the Journal of Physical Education, Health and Sport (Maheswari et al., 2025), focused on how different resistance training methods affect sprint outcomes in youth athletes. But the findings go way beyond track and field. If you’re a coach or someone studying personal trainer courses, there’s plenty to take from this research, especially when you’re working with clients who want to move better, feel stronger and stay injury-free.
And if you’re looking to build smart training programmes for general population clients or recreational athletes, this review adds to the case for resistance work as a long-term solution, not just a temporary fix. The benefits discussed also support the kind of structured progression taught in many PT courses, giving trainers a solid evidence base for the programmes they design.
Strength & Power Gains That Go Beyond the Gym
Strength & Power Gains That Go Beyond the Gym
The review looked at 10 years of research and found strong evidence that resistance training improves lower-body strength, explosive power and jumping ability. Those outcomes might sound sport-specific at first, but they matter to just about anyone who wants to feel stronger or move with more control.
Strength in the legs is key to daily activities such as getting out of chairs, climbing stairs, walking uphill or carrying loads. It also supports better balance and stability, which helps reduce injury risk, especially as people get older or return to training after a break.
One of the reviewed studies showed that combining squats with light-load sled towing improved sprint times across multiple distances, including 10–30m. That kind of explosive force development is just as relevant in a football match as it is when someone slips on a wet pavement and needs to recover their footing quickly.
Increased leg strength requires more than just about loading the bar. The research highlighted the importance of integrating lower-body resistance work into consistent programmes, especially when done over longer periods. That means exercises like back squats, lunges, trap bar deadlifts and even resisted step-ups aren’t just building muscle, they’re improving someone’s ability to generate power when it counts.
Coordination and Movement Efficiency Matter Too
One of the more underappreciated findings in the review was around coordination and movement. Resistance training wasn’t just improving output, it was helping clients move more efficiently.
When paired with resisted sprint drills or sled work, strength training improved stride mechanics and movement coordination. In practical terms, this means the body learns how to apply force at the right time, through the right joint angles and with better rhythm. That kind of neuromuscular control helps athletes shave seconds off their sprints, and it also helps anyone move more fluently with less wasted effort and strain.
Coaches working with general population clients can tap into this. Plyometrics, loaded carries, step-ups and bodyweight drills under fatigue all help reinforce movement control under load. It’s a great way to support agility, confidence and real-world function without needing to mimic sports drills.
This lines up with other findings too. In a study by Prasad & Jesintha (2023), assisted and resisted sprint training also led to improvements in coordination and overall speed. And it’s not just about running mechanics, it’s about building a system that responds well under physical stress. That can be useful in martial arts, group fitness or any kind of reactive training.
Load Management and Programming That Actually Works
One of the most useful parts of the review was its practical guidance on programming. Several of the studies reviewed offered consistent training structures that coaches can apply across different client groups.
The review found that training blocks longer than 23 weeks, using 5 sets of 6–8 reps at 80–90% of 1RM, with 3–4 minutes rest between sets, led to significant gains in strength and performance. That might seem like a lot, but it tells us something important: the biggest results come from consistent, high-quality effort over time and not random sessions or “muscle confusion”.
That kind of structure is just as useful in recreational lifters as it is in aspiring athletes. It offers a framework for long-term progression, with built-in recovery and intensity targets that make the most of each training session. It also gives personal trainers a solid method to periodise training without overcomplicating it.
Additional research backs this up. A 2023 meta-analysis by Currier et al. found that higher-load, multi-set resistance training protocols were consistently more effective for building strength. It also reinforced the idea that rest intervals, load selection and volume all play a role, not just exercise choice.
And for clients just starting out or returning after time off, a 2023 study by Arabas et al. highlighted that those with lower baseline strength actually benefitted more from certain types of training equipment and programming. That’s an important reminder for trainers not to skip the basics just because a client isn’t chasing elite-level goals.
Final Thoughts
The Maheswari et al. (2025) review might have been focused on sprint performance in youth athletes, but its takeaways are far more versatile. It shows that resistance training improves more than just speed, it supports better movement, stronger bodies and smarter programming.
For strength and conditioning coaches, it’s a reminder to focus on structure, progression and quality. For personal trainers, it’s a solid evidence base that supports everything from strength goals to movement-based outcomes.
And for clients, it reinforces a simple truth: resistance training, when done properly, helps you move better, feel stronger and perform with confidence, whether you’re on the track, in the gym or just getting through your day.
Reference
- Maheswari, D. S., Afifah, H. M., & Sembada, R. (2025). Optimizing Physical Adaptation Sprint Performance Through Resistance Training in Youth Athletes: A Literature Review. Journal of Physical Education, Health and Sport, 12(1), 88–92. Click here to review the full research article.
- Prasad, J., & Jesintha, D. A. R. (2023). Impact Of Assisted And Resisted Sprint Training On Speed, Coordinative Ability, And Strength In Intercollegiate Athletes. Journal of Visual and Performing Arts, 4(2), 2040–2050. Click here to review the full research article.
- Currier, B. S., et al. (2023). Optimizing Resistance Training Prescription For Strength: A Systematic Review, Bayesian Network Meta-analysis, And Network Meta-regression. Medicine & Science in Sports & Exercise, 55(9S). Click here to review the full research article.
- Arabas, A. B., et al. (2023). Effect Of Resistance Training On Strength Improvement In Men Of Different Strength Levels. Medicine & Science in Sports & Exercise, 55(9S). Click here to review the full research article.
Take Your PT Career into Strength & Conditioning
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