Training & movement
A · High confidenceStrength, cardio or both: which training gives the most fat loss
Subject: Comparison of concurrent, resistance, or aerobic training on body fat loss: a systematic review and meta-analysis
What this means
In studies of at least 10 weeks, people doing aerobic or combined training lost just over 1 kg more fat mass than with strength training alone. Body fat percentage did not differ.
Lafontant K, Rukstela A, Hanson A, Chan J, Alsayed Y, Ayers-Creech WA, Bale C, Ohigashi Y, Solis J, Shelton G, Alur I, Resler C, Heath A, Ericksen S, Forbes SC, Campbell BI · 2025 · Journal of the International Society of Sports Nutrition
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
In trials of ≥10 weeks, aerobic training outperformed resistance training on body mass and fat mass but retained less fat-free mass. Concurrent training reduced more fat mass than resistance training alone. Differences disappeared in trials under 10 weeks or when workloads were matched.
Who this applies to
Healthy adults without metabolic conditions.
Size of the research
36 studies with 1564 participants in total; 31 of them were included in the pooled analysis.
What to keep in mind
Studies shorter than 10 weeks and studies with matched workloads showed no difference. Aerobic training came with slightly more loss of fat-free mass.
Practical conclusion for REZA
For clients whose main goal is fat loss, cardio or a combined approach can move faster than resistance training alone — but at some cost to lean-mass retention.
View method and source
Methodology
Meta-analysis
Population
36 RCTs (1564 metabolically healthy adults) in the review; 31 in the meta-analysis; RCTs published 1980-2023
Intervention
Concurrent training vs resistance training vs aerobic training; subanalyses by duration, same-day vs different-day sessions, and workload matching
Outcome measures
Fat mass and body fat percentage (primary); body mass and fat-free mass (secondary)
Limitations
Diet not standardised across trials; workload matching only possible in a subset; body composition methods heterogeneous; 'metabolically healthy' populations only.
Original source
DOI: 10.1080/15502783.2025.2507949 · PMID: 40405489
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.