Comparison of linear and undulating periodization resistance training on athletic capacities and health promotion: a systematic review and meta-analysis

TL;DR

This study compares two resistance training methods, finding they have similar overall benefits but differ in specific outcomes like weight loss and body composition.

Contribution

The study provides a systematic review and meta-analysis comparing linear and undulating periodization resistance training effects on health and athletic outcomes.

Findings

LP and UP showed similar effects on athletic capacity, body composition, and blood glucose regulation.

UP was better than LP for increasing lean body mass in obese individuals and short-term weight loss.

LP was more effective for long-term weight loss, and UP reduced insulin resistance in men.

Abstract

This study aims to compare the effects of linear periodization (LP) and undulating periodization (UP) resistance training on athletic ability, body composition, blood lipid, and blood glucose.

We searched PubMed, Embase, Scopus, and Web of Science to collect relevant studies comparing the health-promoting effects of LP and UP up to July 20th, 2025. Two authors independently extracted and coded the data. The TESTEX Scale was employed to assess the quality of included studies. Egger’s test and sensitivity analysis were conducted to evaluate the robustness of results. Subsequent subgroup analyses were carried out based on participants’ age, sex, training duration, and obesity status.

A total of 29 studies met the inclusion criteria. The results showed that LP and UP had comparable effects on enhancing athletic capacity, improving body composition, and regulating blood glucose and insulin resistance. Further subgroup analysis indicated that UP was superior to LP in increasing lean body mass among obese individuals and achieving short-term weight loss goals. In contrast, LP was more appropriate for long-term weight loss. The sole study involving only males suggested that UP was more effective than LP in reducing insulin resistance in men.

LP and UP demonstrated similar effects on enhancing athletic capacity, improving body composition, and regulating blood glucose and insulin resistance. UP was superior to LP in improving body composition among obese individuals and attaining short-term weight loss goals. Training load regiment can be prescribed according to specific objectives in practical applications.

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