July 2025 Evidence-Based Health & Fitness Insights
July 2025 Evidence-Based Health & Fitness Insights
1. Resistance Training + Motivational Self-Talk Enhances Functional Performance in Older Adults
A recent study published in Journal of Strength and Conditioning Research (2025) examined older adults undertaking high-intensity progressive resistance training (RT), comparing those integrating motivational self-talk (RT-ST) with RT alone. Results showed that while both groups improved in maximum strength, those using positive self-talk achieved greater functional performance—key for daily tasks and autonomy
Client Tip: Before your lifts, try using short, positive self-talk phrases such as “Push strong, stand steady.” This can help you get more out of your sessions while building strength and confidence.
2. Smartphone Apps & Digital Nudges: Modest but Meaningful Gains
A 12-trial meta-analysis (PubMed) found that smartphone app–based interventions using behavior-change techniques (e.g., reminders, self-monitoring, coaching) achieved small-to-moderate improvements in weight, BMI, and body fat. Effects were greater in participants with pre-existing health conditions
Separately, a systematic review in BMC Public Health (August 2025) assessed digital nudging strategies (like labeling, increased accessibility, priming) on dietary quality across 22 RCTs. Combined strategies—such as better product labelling plus increasing healthy options’ visibility—had more consistent positive effects
Client Tip: Choose one reliable health or fitness app that feels manageable, and pair it with a simple nudge like making healthy snacks more visible at home. Small adjustments add up.
3. Comprehensive Digital Interventions Improve Physical Activity in Older Adults
An umbrella review and meta-meta-analysis (2024) synthesized 22 systematic reviews and meta-analyses (totaling ~28,000 participants). Digital interventions—apps, trackers, SMS, web-based tools—produced moderate increases in step counts and small positive changes in overall physical activity and MVPA among older adults
Client Tip: Using a fitness tracker, app, or even simple reminders can give you a boost in daily steps. Combine these tools with a structured routine to keep progress consistent.
4. Combining RT with Protein Intake Is Key for Older Women
A pooled analysis of 21 clinical trials in Nutrients (2025) involving women (average age 71) found that resistance training plus protein supplementation yielded the most significant improvements in muscle mass, strength, and walking speed. Protein alone had minimal effects; exercise alone helped somewhat—but the combo was strongest
Client Tip: Aim for at least two strength sessions per week and make sure you’re getting enough daily protein (around 0.8 g per kg of bodyweight). This pairing is especially effective for maintaining muscle and mobility.
5. Resistance Training Enhances Sleep More Than Aerobics in Older Adults
A systematic review in Family Medicine and Community Health found that older adults (60+) who engaged in strength training twice weekly improved sleep quality significantly—as measured by the Pittsburgh Sleep Quality Index—compared to aerobic or mixed exercise types
Client Tip: Strength training doesn’t just improve your muscles—it can help improve sleep quality too. Even two sessions a week can make a noticeable difference.
Final Thoughts
The latest research continues to reinforce what we see in practice: sustainable progress comes from a blend of consistent movement, mindful nutrition, and small, intentional habits. Whether it’s pairing resistance training with protein for strength and longevity, using digital tools to stay accountable, or adopting simple self-talk cues to push through challenging sets, each evidence-backed strategy contributes to long-term health and balance. The key takeaway is that small, science-driven adjustments can make a big difference over time.
If you’d like support in applying these findings to your own training, nutrition, and lifestyle, I’d be happy to help you put the science into action.
Train smart, stay strong.
Want help building a plan that fits your life (and your energy levels)? Let’s chat.
— CGC; Camille Certified Exercise Specialist | Human First, Coach Second
See Below for the Studies each broken down;
Recent Research Findings
-Resistance Training + Self-Talk in Older Adults https://pubmed.ncbi.nlm.nih.gov/40194258/ https://pmc.ncbi.nlm.nih.gov/articles/PMC12178171/
-Smartphone Apps & Behavior Change (Meta-analysis) https://pubmed.ncbi.nlm.nih.gov/36379104/
-Digital Nudging for Diet Quality (Systematic Review, BMC Public Health, 2025) https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-025-24069-1
-Umbrella Review: Digital Interventions & Physical Activity in Older Adults https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-024-01694-4
-Protein + Resistance Training in Aging Women (Pooled Analysis) https://pubmed.ncbi.nlm.nih.gov/40028986/
-Resistance Training and Sleep Quality in Older Adults (Systematic Review) https://pubmed.ncbi.nlm.nih.gov/39119233/
