The evidence
Built on research.
Resilio's approach is grounded in the sports medicine literature. Here is what the evidence says about strength training for endurance athletes.
Build Resilience
Strength training reduces injuries by 30-68%
Across 25 RCTs with 26,610 participants, strength training reduced injuries to less than one-third of the control group. No other exercise modality showed a comparable protective effect.
Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine. 2014;48(11):871-877.
Structured neuromuscular programs reduce injuries by 39%
Across 7 high-quality studies with 7,738 athletes, multi-component neuromuscular training — combining balance, proprioception, plyometrics, and strengthening — reduced lower limb injury risk by 39%. Effects were consistent across multiple sports and competition levels.
Hübscher M, Zech A, Pfeifer K, Hänsel F, Vogt L, Banzer W. Neuromuscular training for sports injury prevention: a systematic review. Medicine and Science in Sports and Exercise. 2010;42(3):413-421.
Improve Performance and Efficiency
Improved endurance performance across multiple sports
Strength training improves endurance performance in running, cycling, cross-country skiing, and triathlon. Benefits come from neuromuscular adaptations like rate of force development and tendon stiffness, beyond cardiovascular function alone. Body composition is not negatively affected.
Beattie K, et al. The effect of strength training on performance in endurance athletes. Sports Medicine. 2014;44(6):845-865.
Running economy improves 2-8%
A systematic review of 24 studies found that 2-3 strength sessions per week for 6-14 weeks improved neuromuscular efficiency without increasing body mass.
Blagrove RC, Howatson G, Hayes PR. Effects of strength training on the physiological determinants of middle- and long-distance running performance. Sports Medicine. 2018;48(5):1117-1149.
Develop Consistency
More volume means more protection
The relationship between strength training and injury prevention is dose-dependent: a 10% increase in training volume reduces injury risk by more than 4 percentage points. Showing up consistently matters more than any single session.
Lauersen JB, Andersen TE, Andersen LB. Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries. British Journal of Sports Medicine. 2018;52(24):1557-1563.
Even partial compliance works
With only 23% full compliance to a training program, the intervention still significantly reduced injury recurrence. Perfection is not required for benefit. Some structured exercise is dramatically better than none.
Hupperets MDW, Verhagen EALM, van Mechelen W. Effect of unsupervised home based proprioceptive training on recurrences of ankle sprain: randomised controlled trial. BMJ. 2009;339:b2684.
Build for Longevity
Strength training reduces all-cause mortality 10-17%
Resistance training is associated with a 10-17% lower risk of all-cause mortality, cardiovascular disease, total cancer, and diabetes, with maximum risk reduction at approximately 30-60 minutes per week.
Momma H, et al. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases. British Journal of Sports Medicine. 2022;56(13):755-763.
Your feedback is a valid training signal
In a randomized trial, self-dosed loading produced similar improvements to a predetermined progressive protocol, suggesting that your body's feedback is a reliable guide for adjusting intensity.
Riel H, et al. Self-dosed and predetermined progressive heavy-slow resistance training have similar effects in people with plantar fasciopathy. Journal of Physiotherapy. 2019;65(3):144-151.
How we use the research
Every exercise in Resilio's library is mapped to findings from our evidence corpus of peer-reviewed papers. Our AI uses this research to select exercises - not to diagnose conditions or replace clinical judgment. We are transparent about what the research says, and what it does not.
Every exercise reviewed by a licensed clinician
General wellness guidance, not medical advice