Comparison of linear and undulating periodization resistance training on athletic capacities and health promotion: a systematic review and meta-analysis.
Plain-language summary
This study compared two approaches to resistance training, linear periodization (a steady progression of weight up and reps down over months) and undulating periodization (varying weight and reps week to week), to see how they affect athletic ability, body composition, and metabolic health. It pooled data from 29 studies, assessing outcomes like lean body mass, weight loss, blood sugar, and insulin resistance. The results showed that both approaches were similarly effective overall, but undulating periodization was better for short-term weight loss and building lean mass in obese individuals, while linear periodization was better for long-term weight loss. The sole male-only study found undulating periodization was more effective at reducing insulin resistance in men.
Key findings
- Both linear and undulating periodization improved athletic ability, body composition, and metabolic health similarly.
- Undulating periodization was better for short-term weight loss and increasing lean body mass in obese individuals.
- Linear periodization was more effective for long-term weight loss.
- In men, undulating periodization was more effective at reducing insulin resistance.
How to analyze the study yourself
- Study type
- Meta-analyzes pool data from multiple studies to find patterns, but the quality depends on the studies included.
- Population
- Mixed population including men, women, obese individuals, and varying ages.
- Funding
- Not reported
- Watch for
- This study found that undulating periodization was better for short-term weight loss and building lean mass in obese individuals, while linear periodization worked better for long-term weight loss. If you are aiming to reduce insulin resistance, undulating periodization may be worth trying.