Can Exercise Rejuvenate Skin?

We’ve long known that exercise is one of the most powerful tools to combat aging—from preserving muscle and bone strength to protecting heart health and improving cognitive function. But a groundbreaking body of research is now revealing that the benefits of exercise may extend to your skin as well.

Recent studies have uncovered that physical activity doesn’t just keep your body strong—it can also improve skin structure, elasticity, and even moisture content. But not all exercise is created equal when it comes to skin health. In this article, we’ll explore what the science says and how to tailor your workouts for youthful skin.

Exercise and Aging: More Than Just Muscles

We often see the aging process in our skin first: reduced elasticity, uneven tone, dryness, and thinning layers. These changes are driven by environmental exposure (like UV rays) as well as deeper cellular shifts—such as declining collagen and elastin production and increased oxidative damage.

While exercise is known to restore function and improve cellular efficiency across the body, only recently have scientists begun to investigate how it affects the skin specifically.

Early Clues from a 2015 Study

A pioneering study in 2015 compared the skin of people who exercised regularly (over 4 hours of high-intensity aerobic activity per week) with those who were largely sedentary. The results were striking: active participants had a thinner outer skin layer and preserved thickness in the deeper dermal layer.

Why does that matter? The outermost skin is made of dead cells that can accumulate and give the skin a dull appearance. In contrast, a thinner outer layer combined with a thicker, healthier dermal layer indicates better cell turnover and more youthful skin function.

To test causality, the researchers put previously inactive older adults on a three-month endurance exercise program. Their skin transformed—showing thinner outer layers, increased collagen, and improved mitochondrial health.

The Messenger: Interleukin-15

Researchers discovered that a key mechanism behind these improvements was a protein called interleukin-15. It’s released by skeletal muscles during aerobic exercise and acts as a signaling molecule, enhancing mitochondrial function in skin cells and helping rejuvenate them from the inside out.

What About Skin Moisture?

Until recently, no studies had examined whether exercise could affect skin hydration. That changed in 2023 when researchers found that just eight weeks of consistent exercise improved skin moisture in participants compared to a non-exercising control group. These findings were backed up by further research showing a link between exercise and better skin hydration.

Aerobic vs. Resistance Training: Which Is Better?

The latest research compared the effects of two different exercise types on skin health: aerobic and resistance training. Sixty sedentary middle-aged women were randomly assigned to either group and trained twice weekly for 16 weeks under supervision.

Both forms of exercise improved:

• Skin elasticity

• Collagen structure in the dermal layer

However, only resistance training increased the thickness of the dermal layer—an important marker of youthful skin. Researchers traced this to a unique blood chemistry change: resistance training reduced a chemical that suppresses a protein called biglycan, which helps regulate collagen and promote skin density.

Meanwhile, aerobic exercise raised levels of interleukin-15—critical for mitochondrial rejuvenation—demonstrating that each form of exercise has unique benefits.

The Bottom Line: Combine Both for Best Results

These studies offer one more compelling reason to prioritize regular exercise—not just for your heart, brain, and muscles, but for your skin too.

• Resistance training improves skin thickness and collagen density.

• Aerobic exercise enhances cellular energy and circulation via interleukin-15.

• Together, they support a well-rounded approach to both health and aesthetics.

If you're looking to maintain youthful skin as you age, the smartest approach is to include both cardio and strength training in your weekly routine. Not only will your skin thank you—but so will the rest of your body.

Research sources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4340807/
https://www.nature.com/articles/s41514-023-00100-w
https://pmc.ncbi.nlm.nih.gov/articles/PMC4340807/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4531076/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10774845/
https://www.mdpi.com/2079-9284/11/1/13
https://www.nature.com/articles/s41598-023-37207-9
https://www.mdpi.com/2079-9284/11/1/13
https://pmc.ncbi.nlm.nih.gov/articles/PMC9654650/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10503965/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10979338/