If you’ve ever seen an athlete pull on a pair of skin-tight leggings after a race, or even during a session, you’ve likely wondered what the fuss is all about. Compression garments (CGs) are everywhere: on elite runners, Sunday cyclists, gym-goers, and even in your average PT session. But do they actually work? Or are they just another expensive bit of kit that just “looks the part”?
For anyone studying personal trainer courses, it’s a question worth asking. If you’re going to recommend recovery tools or training wear to your future clients, you’ll want to be sure there’s some proper science behind it.
A recent doctoral thesis by Alana Jayne Leabeater, Under Pressure: The Application of Compression Garments for Exercise and Recovery in Athletes, takes a serious look into this exact topic. It’s a comprehensive piece of research that sheds light on where CGs genuinely add value and where they fall short. Let’s break it down.
Do Compression Garments Boost Performance? Not Quite
First, let’s talk performance. Most of us have heard the claims: compression tights can improve sprint speed, jumping ability, agility, balance… the list goes on. The logic behind it makes sense on paper, reduce muscle vibration, increase support, improve circulation and in turn, performance should improve.
But the research doesn’t exactly back that up.
One part of Leabeater’s study (Study 2) tested dynamic performance measures, such as things like sprinting, jumping, change of direction and balance, while wearing compression garments. The results? No meaningful improvement. Despite what brands might say, the athletes didn’t move faster, jump higher or balance better.
Another study (Study 3) explored whether compression garments reduce soft tissue movement. Think of your quads wobbling during a sprint. While the idea is that less muscle oscillation equals better efficiency and less fatigue, this study found that CGs didn’t significantly reduce that movement either.
What Does This Mean
If you’re working with clients on explosive movements or sports-specific drills, CGs aren’t going to suddenly improve performance. They’re not performance enhancers, they’re more like performance-neutral accessories. If anything, the main benefit might just be psychological (more on that later).
If you’re currently studying a personal trainer course, or preparing for your practical assessments, it’s important to keep these findings in mind. Evidence-based recommendations build trust, and knowing where CGs don’t quite cut it performance-wise is just as valuable as knowing where they shine.
Compression for Recovery: This Is Where It Gets Interesting
Now let’s get to the good stuff. Because while CGs might not give clients an edge during a session, they might help them bounce back quicker afterwards.
Several studies in the thesis focused on this recovery angle, and the findings are far more promising. For instance, a large survey of triathletes (Study 4) found that compression garments were frequently used post-exercise and were widely perceived as helpful. This was followed up with a pilot study during a real-life triathlon training camp (Study 5), which showed that athletes wearing CGs between sessions reported better sleep and lower muscle soreness.
Even short-term use, like wearing compression socks for 30 minutes between two bouts of exercise (Study 6), showed signs of aiding recovery. And in Study 7, after a resistance training session, CG use was linked to improved blood flow and reduced soreness. While molecular markers of muscle repair, like mTOR activation, weren’t conclusive, the overall trend suggested potential recovery benefits.
So, how does this translate to our work and our clients?
Think of CGs as a useful tool. They’re not essential, but handy. For clients training multiple times per week, especially with high-intensity or endurance work, recommending compression wear post-session might be worthwhile. It’s not going to magically repair muscle tissue, but it could help them feel fresher. And when clients feel better, they tend to train better.
It’s also worth noting that CGs seem to be most effective when worn for longer durations. Think overnight wear or several hours post-exercise, rather than a quick 10-minute stint.
The Psychology of Feeling Better
Now here’s another interesting bit. Across the studies, athletes consistently felt better when wearing CGs. Less soreness. Better sleep. A stronger sense of recovery. This psychological response shouldn’t be underestimated.
As any good personal trainer knows, perception matters. If a client believes something is helping their recovery, they’re more likely to stick with their training, remain motivated and avoid that ‘burnt out’ feeling. So even if the physiological changes are subtle, the psychological boost could still be a win.
That’s why in many personal trainer courses, you’re taught to consider both the evidence and the client experience. Compression garments might not deliver dramatic changes to performance or recovery metrics on paper, but if they improve how someone feels, that’s still a positive result.
So, Should You Recommend Them?
In short: for performance, no. For recovery, maybe, especially if the client is training hard and often.
Compression garments aren’t miracle tools, and they’re definitely not a shortcut to better results. But as part of a broader recovery routine alongside sleep, nutrition, hydration, mobility work, they can play a role. Just manage your clients’ expectations.
And if you’re working your way through one of our personal trainer courses, remember this: clients value honest, informed advice. Being able to explain where CGs are helpful and where they aren’t, adds real credibility to your coaching.
Reference
Leabeater, A. J. (2022). Under Pressure: The Application of Compression Garments for Exercise and Recovery in Athletes (Doctoral thesis, University of Newcastle, Australia). Click here to review the full research article.
Serious About PT? Don’t Skip the Recovery Science
Recovery isn’t just a nice-to-have, it’s essential. Studies show that inadequate recovery can reduce performance by up to 20% and increase the risk of injury by over 30%, yet it’s often overlooked in basic fitness training. On our Gym Instructor & Personal Trainer Diplomas, whether you choose the Practitioner, Specialist or Master option, you’ll gain a comprehensive understanding of not just training principles, but also the science of effective recovery. These personal trainer courses are designed for those serious about becoming qualified, knowledgeable professionals who can programme for performance and support clients through proper recovery strategies. From muscle repair to sleep quality, you’ll learn how to guide clients towards results that last.
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