Most people who decide to lose weight reduce their food intake and exercise. Aerobic exercise that consumes relatively more energy is often chosen. However, during the process of losing weight, you often experience the side effect of muscle loss.
Muscles are tissues that consume energy even at rest. When muscle is lost, basal metabolic rate decreases and the yo-yo phenomenon is prone to occur, which is disadvantageous for long-term weight management.
When following a similar calorie-restricted diet, the quality of weight loss was found to vary greatly depending on the type of exercise. To conclude, assuming a calorie-restricted diet, strength (resistance) exercise was found to be the most effective way to achieve ‘quality weight loss.’
In other words, combining a calorie-restricted diet with strength training is the best strategy for preserving or increasing muscle mass while reducing body fat.
This study, conducted by Tel Aviv University in Israel, analyzed data from 304 men and women (183 men and 121 women) aged 20 to 75 years old who participated in a systematic weight loss program. All participants followed a low-calorie diet with calorie restriction, and were divided into three groups according to exercise method: ▲no exercise group, ▲aerobic exercise group, and ▲strength exercise group.
As a result of the study, the total weight loss after an average of 5.1 months was similar in all three groups. For men, the non-exercise group measured an average of -8.5 kg, the aerobic exercise group -9.0 kg, and the strength exercise group -7.7 kg. For women, the decrease was slightly smaller: -7.13 kg, -6.43 kg, and -5.42 kg, respectively.
Just looking at the number on the scale can lead to the misconception, “Didn’t I miss less strength training?” However, the ‘composition’ of the weight lost was completely different. The strength training group lost more body fat than the other groups and was the only group that preserved or even increased muscle mass at the same time.
On the other hand, the no-exercise group and the aerobic exercise group suffered significant muscle loss during the weight loss process.
Although the overall amount of weight loss was similar, there was a difference in the ‘quality’ of the loss.
The researchers explained, “Weight loss achieved without strength training or with only aerobic exercise was accompanied by a decrease in muscle mass. On the other hand, when strength training was combined, most of the weight loss was achieved through a reduction in body fat, and muscle mass was maintained or increased. This means that it is not just a decrease in the number on the scale, but a healthier, more stable, and effective weight loss in the long term.”
Muscle mass plays a key role in health and metabolism. Muscles account for approximately 30-40% of total body weight in adults and are responsible for a significant portion of daily energy consumption even at rest. As muscle mass decreases, basal metabolic rate lowers, weight loss becomes more difficult, and the risk of gaining weight again after dieting increases. Therefore, weight loss that does not preserve muscle is unlikely to be sustainable in the long term and may actually be detrimental to health.
Additionally, maintaining muscle mass is essential for movement, strength, stability, and balance in everyday life. Muscle loss causes decreased physical function, increases the risk of injury and falls, and, when following an unbalanced diet, can hasten the progression of sarcopenia, an age-related muscle degeneration disease, even in relatively young age groups.
In addition, in terms of waist circumference reduction, it was found to be more effective when calorie restriction and strength training were combined. Waist circumference is a key indicator of abdominal obesity (visceral fat) and the risk of cardiovascular and metabolic diseases. The strength training group had the greatest reduction in waist circumference, which is associated with a reduction in body fat, which has the potential to improve heart and metabolic health.
The researchers emphasized that this study shows that not all weight loss is of equal value.
The researchers, who defined ‘good’ weight loss as one that reduces body fat, preserves muscle, and supports health and long-term weight maintenance, noted that “strength training is not optional in a weight loss program; it is an essential component for both women and men.”
The research results were published in an international academic journal in the field of endocrinology. ‘Frontiers in Endocrinology’was published in
Meanwhile, according to a study published last year in the international academic journal ‘The Journal of Exercise Science and Fitness’, combining strength training and aerobic exercise can have a significant impact on body fat reduction depending on the order of exercise.
Summarizing the research results, it is highly likely that strength training first and aerobic exercise later will be more helpful in reducing body fat. In particular, a greater reduction in visceral fat, which increases the risk of cardiovascular disease, was observed. In addition, the effect of improving overall physical strength was found to be greater, especially in the improvement of muscular endurance and explosive strength.
Related research paper address: https://doi.org/10.3389/fendo.2025.1725500
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date:2026-02-11 23:20:00