Training & movement
A · High confidenceWhat resistance training during a diet does to fat and fat-free mass
Subject: Resistance training as a key strategy for high-quality weight loss in men and women
What this means
All groups lost about the same amount of weight. Resistance training gave the largest fat loss and was the only type where fat-free mass (everything except fat) increased, in men and women.
Lahav Y, Yavetz R, Gepner Y · 2026 · Frontiers in Endocrinology
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
Resistance training produced the greatest reduction in fat mass (-8.9 kg vs -7.8 kg for aerobic training and -5.8 kg for no exercise) and was the only modality associated with an increase in fat-free mass, making it the optimal exercise strategy for high-quality weight loss.
Who this applies to
Adults aged 20 to 74 on a diet of about 500 kcal per day below their needs; 183 men and 121 women.
Size of the research
One retrospective study of 304 adults.
What to keep in mind
Participants chose their own type of exercise and the data were analysed afterwards, so differences may have other causes. Follow-up lasted a little over five months on average.
Practical conclusion for REZA
A strong argument for always centering resistance training in weight-loss programming: it produced the greatest fat loss and was the only modality that increased lean mass.
View method and source
Methodology
Meta-analysis
Population
Studies comparing RT, aerobic training, and no exercise during weight loss
Intervention
RT vs aerobic training vs no exercise during caloric restriction
Outcome measures
Fat mass, fat-free mass, body weight
Limitations
Heterogeneity; varying RT protocols; dietary control varies.
Original source
DOI: 10.3389/fendo.2025.1725500 · PMID: 41625248
View on PubMed →The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis
Next study →Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies
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.