Training & movement
A · High confidenceWhat strength training does to body fat percentage, fat mass and organ fat
Subject: The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis
What this means
Compared with no exercise, strength training lowered body fat percentage by 1.46 percentage points and fat mass by 0.55 kg. Fat around the organs (visceral fat) also decreased.
Wewege MA, Desai I, Honey C, Coorie B, Jones MD, Clifford BK, Leake HB, Hagstrom AD · 2022 · Sports Medicine
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 without a dietary intervention reduced body fat percentage by 1.46 percentage points on average (95% CI −1.78 to −1.14), fat mass by 0.55 kg and visceral fat (standardised mean difference −0.49) compared with no exercise in healthy adults. Training volume and components were not associated with effect size; measurement method was.
Who this applies to
Healthy adults, men and women. The effect did not differ between men and women.
Size of the research
58 studies in the review, 54 of which provided data for the pooled analysis.
What to keep in mind
Results depended on the measurement method (scan or other). Training was full-body for at least 4 weeks. Average study quality was 9 out of 15.
Practical conclusion for REZA
Shows resistance training alone, without dieting, already measurably changes body composition — especially for clients new to training or carrying more body fat, training alone is already worthwhile.
View method and source
Methodology
Meta-analysis
Population
58 studies in the review, 54 in the meta-analysis; healthy adults, randomised trials of at least 4 weeks
Intervention
Resistance training vs control (no exercise)
Outcome measures
Body fat percentage (primary), fat mass and visceral fat
Limitations
Mean study quality 9 of 15 (TESTEX); measurement method (scan or non-scan) moderated results; diet was not always controlled.
Original source
DOI: 10.1007/s40279-021-01562-2 · PMID: 34536199
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.