Skip to main content
SpringerLink
Log in

The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis

  • Systematic Review
  • Published:
Sports Medicine Aims and scope Submit manuscript

Abstract

Background

Resistance training is the gold standard exercise mode for accrual of lean muscle mass, but the isolated effect of resistance training on body fat is unknown.

Objectives

This systematic review and meta-analysis evaluated resistance training for body composition outcomes in healthy adults. Our primary outcome was body fat percentage; secondary outcomes were body fat mass and visceral fat.

Design

Systematic review with meta-analysis.

Data Sources

We searched five electronic databases up to January 2021.

Eligibility Criteria

We included randomised trials that compared full-body resistance training for at least 4 weeks to no-exercise control in healthy adults.

Analysis

We assessed study quality with the TESTEX tool and conducted a random-effects meta-analysis, with a subgroup analysis based on measurement type (scan or non-scan) and sex (male or female), and a meta-regression for volume of resistance training and training components.

Results

From 11,981 records, we included 58 studies in the review, with 54 providing data for a meta-analysis. Mean study quality was 9/15 (range 6–15). Compared to the control, resistance training reduced body fat percentage by − 1.46% (95% confidence interval − 1.78 to − 1.14, p < 0.0001), body fat mass by − 0.55 kg (95% confidence interval − 0.75 to − 0.34, p < 0.0001) and visceral fat by a standardised mean difference of − 0.49 (95% confidence interval − 0.87 to − 0.11, p = 0.0114). Measurement type was a significant moderator in body fat percentage and body fat mass, but sex was not. Training volume and training components were not associated with effect size.

Summary/Conclusions

Resistance training reduces body fat percentage, body fat mass and visceral fat in healthy adults.

Study Registration

osf.io/hsk32.

This is a preview of subscription content, log in via an institution to check access.

Access this article

Log in via an institution

Price excludes VAT (USA)
Tax calculation will be finalised during checkout.

Instant access to the full article PDF.

Institutional subscriptions

Fig. 1
Fig. 2
Fig. 3
Fig. 4
Fig. 5

Similar content being viewed by others

References

  1. Nelson ME, Fiatarone MA, Morganti CM, et al. Effects of high-intensity strength training on multiple risk factors for osteoporotic fractures: a randomized controlled trial. JAMA. 1994;272(24):1909–14. https://doi.org/10.1001/jama.1994.03520240037038.

    Article  CAS  PubMed  Google Scholar 

  2. Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010;24(10):2857–72. https://doi.org/10.1519/JSC.0b013e3181e840f3.

    Article  PubMed  Google Scholar 

  3. Gordon BA, Benson AC, Bird SR, et al. Resistance training improves metabolic health in type 2 diabetes: a systematic review. Diabetes Res Clin Pract. 2009;83(2):157–75. https://doi.org/10.1016/j.diabres.2008.11.024.

    Article  CAS  PubMed  Google Scholar 

  4. MacDonald HV, Johnson BT, Huedo-Medina TB, et al. Dynamic resistance training as stand-alone antihypertensive lifestyle therapy: a meta-analysis. J Am Heart Assoc. 2016;5(10): e003231. https://doi.org/10.1161/jaha.116.003231.

    Article  PubMed  PubMed Central  Google Scholar 

  5. Garber CE, Blissmer B, Deschenes MR, et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011;43(7):1334–59. https://doi.org/10.1249/MSS.0b013e318213fefb.

    Article  PubMed  Google Scholar 

  6. Benito PJ, Cupeiro R, Ramos-Campo DJ, et al. A systematic review with meta-analysis of the effect of resistance training on whole-body muscle growth in healthy adult males. Int J Environ Res Public Health. 2020;17(4):1285. https://doi.org/10.3390/ijerph17041285.

    Article  PubMed Central  Google Scholar 

  7. Hagstrom AD, Marshall PW, Halaki M, et al. The effect of resistance training in women on dynamic strength and muscular hypertrophy: a systematic review with meta-analysis. Sports Med. 2020;50(6):1075–93. https://doi.org/10.1007/s40279-019-01247-x.

    Article  PubMed  Google Scholar 

  8. Donnelly JE, Blair SN, Jakicic JM, et al. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 2009;41(2):459–71.

    Article  PubMed  Google Scholar 

  9. Glowacki SP, Martin SE, Maurer A, et al. Effects of resistance, endurance, and concurrent exercise on training outcomes in men. Med Sci Sports Exerc. 2004;36(12):2119–27. https://doi.org/10.1249/01.mss.0000147629.74832.52.

    Article  PubMed  Google Scholar 

  10. Broeder CE, Burrhus KA, Svanevik LS, et al. Assessing body composition before and after resistance or endurance training. Med Sci Sports Exerc. 1997;29(5):705–12. https://doi.org/10.1097/00005768-199705000-00019.

    Article  CAS  PubMed  Google Scholar 

  11. Strasser B, Schobersberger W. Evidence for resistance training as a treatment therapy in obesity. J Obes. 2011;2011: 482564. https://doi.org/10.1155/2011/482564.

    Article  PubMed  Google Scholar 

  12. Montague CT, O’Rahilly S. The perils of portliness: causes and consequences of visceral adiposity. Diabetes. 2000;49(6):883–8. https://doi.org/10.2337/diabetes.49.6.883.

    Article  CAS  PubMed  Google Scholar 

  13. Barakat C, Pearson J, Escalante G, et al. Body recomposition: can trained individuals build muscle and lose fat at the same time? Strength Cond J. 2020;42(5):7–21. https://doi.org/10.1519/ssc.0000000000000584.

    Article  Google Scholar 

  14. Heitmann BL, Erikson H, Ellsinger BM, et al. Mortality associated with body fat, fat-free mass and body mass index among 60-year-old Swedish men-a 22-year follow-up: the study of men born in 1913. Int J Obes Relat Metab Disord. 2000;24(1):33–7. https://doi.org/10.1038/sj.ijo.0801082.

    Article  CAS  PubMed  Google Scholar 

  15. Liberati A, Altman DG, Tetzlaff J, et al. The PRISMA statement for reporting systematic reviews and meta-analyses of studies that evaluate healthcare interventions: explanation and elaboration. BMJ. 2009;339: b2700. https://doi.org/10.1136/bmj.b2700.

    Article  PubMed  PubMed Central  Google Scholar 

  16. Borga M, West J, Bell JD, et al. Advanced body composition assessment: from body mass index to body composition profiling. J Investig Med. 2018;66(5):1–9. https://doi.org/10.1136/jim-2018-000722.

    Article  PubMed  PubMed Central  Google Scholar 

  17. Veritas Health Innovation. Covidence systematic review software. Melbourne: Veritas Health Innovation.

  18. Irving BA, Lanza IR, Henderson GC, et al. Combined training enhances skeletal muscle mitochondrial oxidative capacity independent of age. J Clin Endocrinol Metab. 2015;100(4):1654–63. https://doi.org/10.1210/jc.2014-3081.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  19. Schmitz KH, Hannan PJ, Stovitz SD, et al. Strength training and adiposity in premenopausal women: strong, healthy, and empowered study. Am J Clin Nutr. 2007;86(3):566–72. https://doi.org/10.1093/ajcn/86.3.566.

    Article  CAS  PubMed  Google Scholar 

  20. Timmons JF, Minnock D, Hone M, et al. Comparison of time-matched aerobic, resistance, or concurrent exercise training in older adults. Scand J Med Sci Sports. 2018;28(11):2272–83. https://doi.org/10.1111/sms.13254.

    Article  PubMed  Google Scholar 

  21. Whiteford J, Ackland TR, Dhaliwal SS, et al. Effects of a 1-year randomized controlled trial of resistance training on lower limb bone and muscle structure and function in older men. Osteoporos Int. 2010;21(9):1529–36. https://doi.org/10.1007/s00198-009-1132-6.

    Article  CAS  PubMed  Google Scholar 

  22. Higgins JPT, Thomas J, Chandler J, et al. Cochrane handbook for systematic reviews of interventions, version 6.0 (updated July 2019). Cochrane; 2011.

  23. Croymans DM, Krell SL, Oh CS, et al. Effects of resistance training on central blood pressure in obese young men. J Hum Hypertens. 2014;28(3):157–64. https://doi.org/10.1038/jhh.2013.81.

    Article  CAS  PubMed  Google Scholar 

  24. Roberts CK, Croymans DM, Aziz N, et al. Resistance training increases SHBG in overweight/obese, young men. Metabolism. 2013;62(5):725–33. https://doi.org/10.1016/j.metabol.2012.12.004.

    Article  CAS  PubMed  Google Scholar 

  25. Wan X, Wang W, Liu J, et al. Estimating the sample mean and standard deviation from the sample size, median, range and/or interquartile range. BMC Med Res Methodol. 2014;14(1):135. https://doi.org/10.1186/1471-2288-14-135.

    Article  PubMed  PubMed Central  Google Scholar 

  26. Fernandez-Garcia JC, Galvez-Fernandez I, Mercade-Mele P, et al. Longitudinal study of body composition and energy expenditure in overweight or obese young adults. Sci Rep. 2020;10(1):5305. https://doi.org/10.1038/s41598-020-62249-8.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  27. Fragala MS, Fukuda DH, Stout JR, et al. Muscle quality index improves with resistance exercise training in older adults. Exp Gerontol. 2014;53:1–6. https://doi.org/10.1016/j.exger.2014.01.027.

    Article  PubMed  Google Scholar 

  28. Villanueva MG, He JX, Schroeder ET. Periodized resistance training with and without supplementation improve body composition and performance in older men. Eur J Appl Physiol. 2014;114(5):891–905. https://doi.org/10.1007/s00421-014-2821-1.

    Article  CAS  PubMed  Google Scholar 

  29. Vincent KR, Braith RW, Vincent HK. Influence of resistance exercise on lumbar strength in older, overweight adults. Arch Phys Med Rehabil. 2006;87(3):383–9. https://doi.org/10.1016/j.apmr.2005.11.030.

    Article  PubMed  Google Scholar 

  30. Smart NA, Waldron M, Ismail H, et al. Validation of a new tool for the assessment of study quality and reporting in exercise training studies: TESTEX. Int J Evid Based Healthc. 2015;13(1):9–18. https://doi.org/10.1097/xeb.0000000000000020.

    Article  PubMed  Google Scholar 

  31. Jüni P, Witschi A, Bloch R, et al. The hazards of scoring the quality of clinical trials for meta-analysis. JAMA. 1999;282(11):1054–60. https://doi.org/10.1001/jama.282.11.1054.

    Article  PubMed  Google Scholar 

  32. Viechtbauer W. Conducting meta-analyses in R with the metafor package. J Stat Softw. 2010;36(3):1–48.

    Article  Google Scholar 

  33. Haff GG, Triplett NT. Essentials of strength training and conditioning. 4th ed. Champaign: Human Kinetics; 2015.

    Google Scholar 

  34. Fernandez-Lezaun E, Schumann M, Makinen T, et al. Effects of resistance training frequency on cardiorespiratory fitness in older men and women during intervention and follow-up. Exp Gerontol. 2017;95:44–53. https://doi.org/10.1016/j.exger.2017.05.012.

    Article  PubMed  Google Scholar 

  35. Kukuljan S, Nowson CA, Sanders K, et al. Effects of resistance exercise and fortified milk on skeletal muscle mass, muscle size, and functional performance in middle-aged and older men: an 18-mo randomized controlled trial. J Appl Physiol. 2009;107(6):1864–73. https://doi.org/10.1152/japplphysiol.00392.2009.

    Article  CAS  PubMed  Google Scholar 

  36. Olson TP, Dengel DR, Leon AS, et al. Moderate resistance training and vascular health in overweight women. Med Sci Sports Exerc. 2006;38(9):1558–64. https://doi.org/10.1249/01.mss.0000227540.58916.0e.

    Article  PubMed  Google Scholar 

  37. Sillanpaa E, Hakkinen A, Nyman K, et al. Body composition and fitness during strength and/or endurance training in older men. Med Sci Sports Exerc. 2008;40(5):950–8. https://doi.org/10.1249/MSS.0b013e318165c854.

    Article  PubMed  Google Scholar 

  38. Anton MM, Cortez-Cooper MY, DeVan AE, et al. Resistance training increases basal limb blood flow and vascular conductance in aging humans. J Appl Physiol. 2006;101(5):1351–5. https://doi.org/10.1152/japplphysiol.00497.2006.

    Article  PubMed  Google Scholar 

  39. Tanimoto M, Sanada K, Yamamoto K, et al. Effects of whole-body low-intensity resistance training with slow movement and tonic force generation on muscular size and strength in young men. J Strength Cond Res. 2008;22(6):1926–38. https://doi.org/10.1519/JSC.0b013e318185f2b0.

    Article  PubMed  Google Scholar 

  40. Abe T, DeHoyos DV, Pollock ML, et al. Time course for strength and muscle thickness changes following upper and lower body resistance training in men and women. Eur J Appl Physiol. 2000;81(3):174–80. https://doi.org/10.1007/s004210050027.

    Article  CAS  PubMed  Google Scholar 

  41. Ades PA, Ballor DL, Ashikaga T, et al. Weight training improves walking endurance in healthy elderly persons. Ann Intern Med. 1996;124(6):568–72. https://doi.org/10.7326/0003-4819-124-6-199603150-00005.

    Article  CAS  PubMed  Google Scholar 

  42. Andersen TR, Schmidt JF, Pedersen MT, et al. The effects of 52 weeks of soccer or resistance training on body composition and muscle function in +65-year-old healthy males: a randomized controlled trial. PLoS ONE. 2016;11(2): e0148236. https://doi.org/10.1371/journal.pone.0148236.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  43. Bouchard DR, Soucy L, Senechal M, et al. Impact of resistance training with or without caloric restriction on physical capacity in obese older women. Menopause. 2009;16(1):66–72. https://doi.org/10.1097/gme.0b013e31817dacf7.

    Article  PubMed  Google Scholar 

  44. Broeder CE, Burrhus KA, Svanevik LS, et al. The effects of either high-intensity resistance or endurance training on resting metabolic-rate. Am J Clin Nutr. 1992;55(4):802–10.

    Article  CAS  PubMed  Google Scholar 

  45. Cavalcante EF, Ribeiro AS, do Nascimento MA, et al. Effects of different resistance training frequencies on fat in overweight/obese older women. Int J Sports Med. 2018;39(7):527–34. https://doi.org/10.1055/a-0599-6555.

    Article  PubMed  Google Scholar 

  46. Dao E, Davis JC, Sharma D, et al. Change in body fat mass is independently associated with executive functions in older women: a secondary analysis of a 12-month randomized controlled trial. PLoS ONE. 2013;8(1): e52831. https://doi.org/10.1371/journal.pone.0052831.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  47. DeVallance E, Fournier S, Lemaster K, et al. The effects of resistance exercise training on arterial stiffness in metabolic syndrome. Eur J Appl Physiol. 2016;116(5):899–910. https://doi.org/10.1007/s00421-016-3348-4.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  48. do Nascimento MA, Gerage AM, Januario RS, et al. Resistance training with dietary intake maintenance increases strength without altering body composition in older women. J Sports Med Phys Fit. 2018;58(4):457–64. https://doi.org/10.23736/S0022-4707.16.06730-X.

    Article  CAS  Google Scholar 

  49. dos Santos L, Ribeiro AS, Nunes JP, et al. Effects of pyramid resistance-training system with different repetition zones on cardiovascular risk factors in older women: a randomized controlled trial. Int J Environ Res Public Health. 2020;17(17):6115. https://doi.org/10.3390/ijerph17176115.

    Article  CAS  PubMed Central  Google Scholar 

  50. Flack KD, Davy BM, DeBerardinis M, et al. Resistance exercise training and in vitro skeletal muscle oxidative capacity in older adults. Physiol Rep. 2016;4(13): e12849. https://doi.org/10.14814/phy2.12849.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  51. Gettman LR, Ayres JJ, Pollock ML, et al. The effect of circuit weight training on strength, cardiorespiratory function, and body composition of adult men. Med Sci Sports. 1978;10(3):171–6.

    CAS  PubMed  Google Scholar 

  52. Gettman LR, Ward P, Hagan RD. A comparison of combined running and weight training with circuit weight training. Med Sci Sports Exerc. 1982;14(3):229–34.

    Article  CAS  PubMed  Google Scholar 

  53. Gregory SM, Spiering BA, Alemany JA, et al. Exercise-induced insulin-like growth factor I system concentrations after training in women. Med Sci Sports Exerc. 2013;45(3):420–8. https://doi.org/10.1249/MSS.0b013e3182750bd4.

    Article  CAS  PubMed  Google Scholar 

  54. Henwood TR, Riek S, Taaffe DR. Strength versus muscle power-specific resistance training in community-dwelling older adults. J Gerontol A Biol Sci Med Sci. 2008;63(1):83–91. https://doi.org/10.1093/gerona/63.1.83.

    Article  PubMed  Google Scholar 

  55. Keating SE, Hackett DA, Parker HM, et al. Effect of resistance training on liver fat and visceral adiposity in adults with obesity: a randomized controlled trial. Hepatol Res. 2017;47(7):622–31. https://doi.org/10.1111/hepr.12781.

    Article  PubMed  Google Scholar 

  56. Kirk EP, Donnelly JE, Smith BK, et al. Minimal resistance training improves daily energy expenditure and fat oxidation. Med Sci Sports Exerc. 2009;41(5):1122–9. https://doi.org/10.1249/MSS.0b013e318193c64e.

    Article  PubMed  PubMed Central  Google Scholar 

  57. Kirk EP, Washburn RA, Bailey BW, et al. Six months of supervised high-intensity low-volume resistance training improves strength independent of changes in muscle mass in young overweight men. J Strength Cond Res. 2007;21(1):151–6. https://doi.org/10.1519/00124278-200702000-00027.

    Article  PubMed  Google Scholar 

  58. LeMura LM, von Duvillard SP, Andreacci J, et al. Lipid and lipoprotein profiles, cardiovascular fitness, body composition, and diet during and after resistance, aerobic and combination training in young women. Eur J Appl Physiol. 2000;82(5–6):451–8. https://doi.org/10.1007/s004210000234.

    Article  CAS  PubMed  Google Scholar 

  59. Levinger I, Goodman C, Hare DL, et al. The effect of resistance training on functional capacity and quality of life in individuals with high and low numbers of metabolic risk factors. Diabetes Care. 2007;30(9):2205–10. https://doi.org/10.2337/dc07-0841.

    Article  PubMed  Google Scholar 

  60. Lo MS, Lin LL, Yao WJ, et al. Training and detraining effects of the resistance vs. endurance program on body composition, body size, and physical performance in young men. J Strength Cond Res. 2011;25(8):2246–54. https://doi.org/10.1519/JSC.0b013e3181e8a4be.

    Article  PubMed  Google Scholar 

  61. Malin SK, Hinnerichs KR, Echtenkamp BG, et al. Effect of adiposity on insulin action after acute and chronic resistance exercise in non-diabetic women. Eur J Appl Physiol. 2013;113(12):2933–41. https://doi.org/10.1007/s00421-013-2725-5.

    Article  CAS  PubMed  Google Scholar 

  62. Marcinik EJ, Potts J, Schlabach G, et al. Effects of strength training on lactate threshold and endurance performance. Med Sci Sports Exerc. 1991;23(6):739–43.

    Article  CAS  PubMed  Google Scholar 

  63. Marston KJ, Peiffer JJ, Rainey-Smith SR, et al. Resistance training enhances delayed memory in healthy middle-aged and older adults: a randomised controlled trial. J Sci Med Sport. 2019;22(11):1226–31. https://doi.org/10.1016/j.jsams.2019.06.013.

    Article  PubMed  Google Scholar 

  64. Marx JO, Ratamess NA, Nindl BC, et al. Low-volume circuit versus high-volume periodized resistance training in women. Med Sci Sports Exerc. 2001;33(4):635–43. https://doi.org/10.1097/00005768-200104000-00019.

    Article  CAS  PubMed  Google Scholar 

  65. Miller T, Mull S, Aragon AA, et al. Resistance training combined with diet decreases body fat while preserving lean mass independent of resting metabolic rate: a randomized trial. Int J Sport Nutr Exerc Metab. 2018;28(1):46–54. https://doi.org/10.1123/ijsnem.2017-0221.

    Article  CAS  PubMed  Google Scholar 

  66. Nichols JF, Omizo DK, Peterson KK, et al. Efficacy of heavy-resistance training for active women over sixty: muscular strength, body composition, and program adherence. J Am Geriatr Soc. 1993;41(3):205–10. https://doi.org/10.1111/j.1532-5415.1993.tb06692.x.

    Article  CAS  PubMed  Google Scholar 

  67. Pipes TV. Variable resistance versus constant resistance strength training in adult males. Eur J Appl Physiol Occup Physiol. 1978;39(1):27–35. https://doi.org/10.1007/BF00429676.

    Article  CAS  PubMed  Google Scholar 

  68. Pipes TV, Wilmore JH. Isokinetic vs isotonic strength training in adult men. Med Sci Sports. 1975;7(4):262–74.

    CAS  PubMed  Google Scholar 

  69. Poehlman ET, Dvorak RV, DeNino WF, et al. Effects of resistance training and endurance training on insulin sensitivity in nonobese, young women: a controlled randomized trial. J Clin Endocrinol Metab. 2000;85(7):2463–8. https://doi.org/10.1210/jcem.85.7.6692.

    Article  CAS  PubMed  Google Scholar 

  70. Ribeiro AS, Schoenfeld BJ, Dos Santos L, et al. Resistance training improves a cellular health parameter in obese older women: a randomized controlled trial. J Strength Cond Res. 2020;34(10):2996–3002. https://doi.org/10.1519/JSC.0000000000002773.

    Article  PubMed  Google Scholar 

  71. Romero-Arenas S, Blazevich AJ, Martinez-Pascual M, et al. Effects of high-resistance circuit training in an elderly population. Exp Gerontol. 2013;48(3):334–40. https://doi.org/10.1016/j.exger.2013.01.007.

    Article  PubMed  Google Scholar 

  72. Saremi A, Parastesh M. Twelve-week resistance training decreases myostatin level and improves insulin sensitivity in overweight-obese women. Int J Diabetes Metab. 2011;19:63–8.

    Google Scholar 

  73. Scanlon TC, Fragala MS, Stout JR, et al. Muscle architecture and strength: adaptations to short-term resistance training in older adults. Muscle Nerve. 2014;49(4):584–92. https://doi.org/10.1002/mus.23969.

    Article  PubMed  Google Scholar 

  74. Schmitz KH, Ahmed RL, Yee D. Effects of a 9-month strength training intervention on insulin, insulin-like growth factor (IGF)-I, IGF-binding protein (IGFBP)-1, and IGFBP-3 in 30–50-year-old women. Cancer Epidemiol Biomark Prev. 2002;11(12):1597–604.

    CAS  Google Scholar 

  75. Sillanpää E, Laaksonen DE, Häkkinen A, Karavirta L, Jensen B, Kraemer WJ, et al. Body composition, fitness, and metabolic health during strength and endurance training and their combination in middle-aged and older women. Eur J Appl Physiol. 2009;106(2):285–96. https://doi.org/10.1007/s00421-009-1013-x.

    Article  CAS  PubMed  Google Scholar 

  76. Sun X, Ma XK, Zhang L, et al. Effects of resistance training on serum 25(OH) D concentrations in young men: a randomized controlled trial. Nutr Metab. 2020;17:59. https://doi.org/10.1186/s12986-020-00480-w.

    Article  CAS  Google Scholar 

  77. Taaffe DR, Duret C, Wheeler S, et al. Once-weekly resistance exercise improves muscle strength and neuromuscular performance in older adults. J Am Geriatr Soc. 1999;47(10):1208–14. https://doi.org/10.1111/j.1532-5415.1999.tb05201.x.

    Article  CAS  PubMed  Google Scholar 

  78. Taaffe DR, Pruitt L, Reim J, et al. Effect of sustained resistance training on basal metabolic rate in older women. J Am Geriatr Soc. 1995;43(5):465–71. https://doi.org/10.1111/j.1532-5415.1995.tb06090.x.

    Article  CAS  PubMed  Google Scholar 

  79. Ucan Y. Effects of circuit resistance training on body composition and bone status in young males. Sport J. 2014.

  80. Vincent KR, Braith RW, Feldman RA, et al. Resistance exercise and physical performance in adults aged 60 to 83. J Am Geriatr Soc. 2002;50(6):1100–7. https://doi.org/10.1046/j.1532-5415.2002.50267.x.

    Article  PubMed  Google Scholar 

  81. Washburn RA, Kirk EP, Smith BK, et al. One set resistance training: effect on body composition in overweight young adults. J Sports Med Phys Fit. 2012;52(3):273–9.

    CAS  Google Scholar 

  82. Stevens J, Truesdale KP, McClain JE, et al. The definition of weight maintenance. Int J Obes. 2006;30(3):391–9. https://doi.org/10.1038/sj.ijo.0803175.

    Article  CAS  Google Scholar 

  83. Keating SE, Johnson NA, Mielke GI, et al. A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. Obes Rev. 2017;18(8):943–64. https://doi.org/10.1111/obr.12536.

    Article  CAS  PubMed  Google Scholar 

  84. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–84. https://doi.org/10.1136/bjsports-2017-097608.

    Article  PubMed  Google Scholar 

  85. Volek JS, Duncan ND, Mazzetti SA, et al. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Med Sci Sports Ex. 1999;31(8):1147–56. https://doi.org/10.1097/00005768-199908000-00011.

    Article  CAS  Google Scholar 

  86. Bryner RW, Ullrich IH, Sauers J, et al. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999;18(2):115–21. https://doi.org/10.1080/07315724.1999.10718838.

    Article  CAS  PubMed  Google Scholar 

  87. Hunter GR, Byrne NM, Sirikul B, et al. Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Obesity. 2008;16(5):1045–51.

    Article  PubMed  Google Scholar 

  88. Dutton GR, Kim Y, Jacobs DR Jr, et al. 25-year weight gain in a racially balanced sample of U.S. adults: the CARDIA study. Obesity. 2016;24(9):1962–8. https://doi.org/10.1002/oby.21573.

    Article  PubMed  Google Scholar 

  89. Ismail I, Keating SE, Baker MK, et al. A systematic review and meta-analysis of the effect of aerobic vs resistance exercise training on visceral fat. Obes Rev. 2012;13(1):68–91. https://doi.org/10.1111/j.1467-789X.2011.00931.x.

    Article  CAS  PubMed  Google Scholar 

  90. Maillard F, Pereira B, Boisseau N. Effect of high-intensity interval training on total, abdominal and visceral fat mass: a meta-analysis. Sports Med. 2018;48(2):269–88.

    Article  PubMed  Google Scholar 

  91. Horber FF, Thomi F, Casez JP, et al. Impact of hydration status on body composition as measured by dual energy X-ray absorptiometry in normal volunteers and patients on haemodialysis. Br J Radiol. 1992;65(778):895–900. https://doi.org/10.1259/0007-1285-65-778-895.

    Article  CAS  PubMed  Google Scholar 

  92. Børsheim E, Bahr R. Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports Med. 2003;33(14):1037–60.

    Article  PubMed  Google Scholar 

  93. Arney BE, Foster C, Porcari J. EPOC: is it real and does it matter? ACSMs Health Fit J. 2019;23(4):9–13.

    Article  Google Scholar 

  94. Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol. 2002;86(5):411–7.

    Article  CAS  PubMed  Google Scholar 

  95. Elliot DL, Goldberg L, Kuehl KS. Effect of resistance training on excess post-exercise oxygen consumption. J Strength Cond Res. 1992;6(2):77–81.

    Google Scholar 

  96. Thornton MK, Potteiger JA. Effects of resistance exercise bouts of different intensities but equal work on EPOC. Med Sci Sports Exerc. 2002;34(4):715–22.

    Article  PubMed  Google Scholar 

  97. Haddock BL, Wilkin LD. Resistance training volume and post exercise energy expenditure. Int J Sports Med. 2006;27(2):143–8.

    Article  CAS  PubMed  Google Scholar 

  98. Rustaden AM, Gjestvang C, Kari B, et al. Similar energy expenditure during BodyPump and heavy load resistance exercise in overweight women. Front Physiol. 2020;11:570.

    Article  PubMed  PubMed Central  Google Scholar 

  99. Donnelly JE, Smith B, Jacobsen D, et al. The role of exercise for weight loss and maintenance. Best Pract Res Clin Gastroenterol. 2004;8(6):1009–29.

    Article  Google Scholar 

  100. Laforgia J, Withers RT, Shipp NJ, et al. Comparison of energy expenditure elevations after submaximal and supramaximal running. J Appl Physiol (1985). 1997;82(2):661–6.

    Article  CAS  Google Scholar 

  101. Laforgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006;24(12):1247–64.

    Article  CAS  PubMed  Google Scholar 

  102. Stiegler P, Cunliffe A. The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss. Sports Med. 2006;36(3):239–62.

    Article  PubMed  Google Scholar 

  103. MacKenzie-Shalders K, Kelly JT, So D, et al. The effect of exercise interventions on resting metabolic rate: a systematic review and meta-analysis. J Sports Sci. 2020;38(14):1635–49.

    Article  PubMed  Google Scholar 

  104. Byrne HK, Wilmore JH. The effects of a 20-week exercise training program on resting metabolic rate in previously sedentary, moderately obese women. Int J Sport Nutr Exerc Metab. 2001;11(1):15–31.

    Article  CAS  PubMed  Google Scholar 

  105. Hunter GR, Seelhorst D, Snyder S. Comparison of metabolic and heart rate responses to super slow vs. traditional resistance training. J Strength Cond Res. 2003;17(1):76–81.

    PubMed  Google Scholar 

  106. Farinatti P, Castinheiras Neto AG, da Silva NA. Influence of resistance training variables on excess postexercise oxygen consumption: a systematic review. ISRN Physiol. 2013. https://doi.org/10.1155/2013/825026.

    Article  Google Scholar 

  107. Morrison A, Polisena J, Husereau D, et al. The effect of English-language restriction on systematic review-based meta-analyses: a systematic review of empirical studies. Int J Technol Assess Health Care. 2012;28(2):138–44. https://doi.org/10.1017/s0266462312000086.

    Article  PubMed  Google Scholar 

Download references

Author information

Authors and Affiliations

  1. Department of Exercise Physiology, School of Health Sciences, Faculty of Medicine and Health, University of New South Wales, Room 202, Wallace Wurth Building, Sydney, NSW, Australia

    Michael A. Wewege, Imtiaz Desai, Cameron Honey, Brandon Coorie, Matthew D. Jones, Briana K. Clifford & Amanda D. Hagstrom

  2. Centre for Pain IMPACT, Neuroscience Research Australia, Sydney, NSW, Australia

    Michael A. Wewege, Matthew D. Jones & Hayley B. Leake

  3. IIMPACT in Health, University of South Australia, Adelaide, SA, Australia

    Hayley B. Leake

Authors
  1. Michael A. Wewege
    View author publications

    You can also search for this author in PubMed Google Scholar

  2. Imtiaz Desai
    View author publications

    You can also search for this author in PubMed Google Scholar

  3. Cameron Honey
    View author publications

    You can also search for this author in PubMed Google Scholar

  4. Brandon Coorie
    View author publications

    You can also search for this author in PubMed Google Scholar

  5. Matthew D. Jones
    View author publications

    You can also search for this author in PubMed Google Scholar

  6. Briana K. Clifford
    View author publications

    You can also search for this author in PubMed Google Scholar

  7. Hayley B. Leake
    View author publications

    You can also search for this author in PubMed Google Scholar

  8. Amanda D. Hagstrom
    View author publications

    You can also search for this author in PubMed Google Scholar

Corresponding author

Correspondence to Amanda D. Hagstrom.

Ethics declarations

Funding

No funding was received for this project. Michael Wewege was supported by a Postgraduate Scholarship from the National Health and Medical Research Council of Australia, a School of Medical Sciences Top-Up Scholarship from the University of New South Wales and a PhD Supplementary Scholarship from Neuroscience Research Australia. Imtiaz Desai was supported by a Scientia PhD Scholarship from the University of New South Wales. Hayley Leake was supported by an Australian Government Research Training Program Scholarship.

Conflict of interest

Michael Wewege, Imtiaz Desai, Cameron Honey, Brandon Coorie, Matthew Jones, Briana Clifford, Hayley Leake and Amanda Hagstrom declare that they have no conflicts of interest relevant to the content of this review.

Ethics approval

Not applicable.

Consent to participate

Not applicable.

Consent for publication

Not applicable.

Availability of data and material

The data used in this study are available on the Open Science Framework (osf.io/hsk32). All R packages are available via the Comprehensive R Archive Network.

Code availability

The R script used in this study is available on the Open Science Framework (osf.io/hsk32).

Author contributions

ADH was responsible for the review design and team management, the literature search and drafting of the manuscript. All authors participated in screening and data extraction. MAW conducted the statistical analysis and reported its results. All authors approved the final version of the manuscript.

Supplementary Information

Below is the link to the electronic supplementary material.

Supplementary file1 (DOCX 1256 kb)

Rights and permissions

Reprints and permissions

About this article

Check for updates. Verify currency and authenticity via CrossMark

Cite this article

Wewege, M.A., Desai, I., Honey, C. et al. The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis. Sports Med 52, 287–300 (2022). https://doi.org/10.1007/s40279-021-01562-2

Download citation

  • Accepted:

  • Published:

  • Issue Date:

  • DOI: https://doi.org/10.1007/s40279-021-01562-2

Search

Navigation