Resistance training as a key strategy for high-quality weight loss in men and women.

Plain-language summary

This study looked at how different types of exercise affect body composition during weight loss. It compared resistance training, aerobic exercise, and no exercise in 304 adults on a calorie-restricted diet, measuring changes in fat mass, fat-free mass, and abdominal circumference. Resistance training led to the greatest fat loss and was the only method that increased fat-free mass, while aerobic exercise and no exercise resulted in fat-free mass loss. The findings suggest that resistance training improves the quality of weight loss by preserving muscle and reducing fat.

Key findings

• Resistance training (RT) led to the greatest fat loss in both men and women.
• RT was the only approach that increased fat-free mass during weight loss.
• RT and aerobic exercise (AR) reduced abdominal circumference more than diet alone.
• The fat-mass-to-weight-loss ratio was highest in the RT group, indicating better weight-loss quality.