Photo = Getty Image Bank
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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.
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<p contents-hash="307b09e7062ac16fe55596f8f59b58774c48bf347b01cad5e2f9a317a8fd4a1d" dmcf-pid="zjxK84Lx33" dmcf-ptype="general">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.</p>
<p contents-hash="d563250eea8ebe29e5ae6ab8810430ce3275371a9f4a0ee38dcea8c150f4aa72" dmcf-pid="qAM968oMpF" dmcf-ptype="general">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.' </p>
<p contents-hash="0cf118a5b0e0977bf364812ccf8681f30123f63602377836873883ed99e38dad" dmcf-pid="BcR2P6gRFt" dmcf-ptype="general">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.</p>
<p contents-hash="dc20aa40c79764fa5fe9929fbec876973bcb721f8599ec1cdf225489aa286d47" dmcf-pid="bkeVQPae31" dmcf-ptype="general">A 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: a no exercise group, an aerobic exercise group, and a strength exercise group.</p>
<p contents-hash="902f0f910d549d8d37a721abef3ef2c0e8f049f37f88bceab38223ba27662c78" dmcf-pid="Kwi8RMAiU5" dmcf-ptype="general">After an average of 5.1 months, total weight loss was similar across all three groups. Men in the non-exercise group lost an average of -8.5 kg, compared to -9.0 kg in the aerobic exercise group and -7.7 kg in the strength exercise group. Women saw slightly smaller decreases: -7.13 kg, -6.43 kg, and -5.42 kg, respectively.</p>
<p contents-hash="c35a77cf23445ed93864694c4b472819321c93f90d98adf217e8e2693fa5042b" dmcf-pid="9rn6eRcn0Z" dmcf-ptype="general">It’s easy to focus solely on the number on the scale, but the *composition* of that weight loss is what truly matters.</p>
<p>
The strength training group lost more body fat than the other groups and was the only group that preserved or even increased muscle mass.
<br/>On the other hand, the no-exercise group and the aerobic exercise group suffered significant muscle loss during the weight loss process.
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<p class="link_figure"><img alt="Photo = Getty Image Bank" class="thumb_g_article" data-org-src="https://t1.daumcdn.net/news/202602/12/donga/20260212082228464azkv.jpg" data-org-width="724" dmcf-mid="p7PBfViP7u" dmcf-mtype="image" height="auto" src="https://img1.daumcdn.net/thumb/R658x0.q70/?fname=https://t1.daumcdn.net/news/202602/12/donga/20260212082228464azkv.jpg" width="658"/></p>
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Photo = Getty Image Bank
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<p contents-hash="239696f66f3547abdb592230d28f8241800f0f297fb766bfa56974230194faa1" dmcf-pid="fOgxiJDgzG" dmcf-ptype="general">Although the overall amount of weight loss was similar, there was a difference in the 'quality' of the loss. </p>
<p contents-hash="f46308b209cfbfad280a42f771edd7a2d617639281cf5c77fab14cac2c7b6444" dmcf-pid="4IaMniwaFY" dmcf-ptype="general">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."</p>
<p contents-hash="c25610447f9f43f9bb5f302a485802ab275ecf7e2f0f9abb2071dcd36be1e988" dmcf-pid="8CNRLnrN7W" dmcf-ptype="general">Muscle mass is crucial for both health and metabolism. Accounting for approximately 30-40% of total body weight in adults, muscles are responsible for a significant portion of daily energy consumption, even at rest. Losing muscle lowers your basal metabolic rate, making weight loss harder and increasing the risk of regaining lost weight.</p>
<p contents-hash="7e97bce5acd50c7c56a025ca65232b7255b031f547f9717b7ed2af9d6eef9653" dmcf-pid="6hjeoLmjzy" dmcf-ptype="general">Maintaining muscle mass is also essential for movement, strength, stability, and balance. Muscle loss can lead to decreased physical function, increased risk of injury and falls, and, when combined with a poor diet, can accelerate sarcopenia—age-related muscle degeneration—even in younger adults.</p>
<p contents-hash="fde964467060d82341296a2c9647f79dcd591c647f55e000196eca1b09b3ac7f" dmcf-pid="P3vwCIZvFT" dmcf-ptype="general">Furthermore, combining calorie restriction with strength training proved most effective at reducing waist circumference—a key indicator of abdominal obesity (visceral fat) and risk for cardiovascular and metabolic diseases. The strength training group experienced the greatest reduction in waist circumference, linked to a reduction in body fat and potential improvements in heart and metabolic health.</p>
<p contents-hash="cf07410f7037e5394aa1e309528b51dfb5f466558c3610194dd26c1b85d82f2b" dmcf-pid="Q0TrhC5T0v" dmcf-ptype="general">The researchers emphasized that not all weight loss is created equal.</p>
<p contents-hash="498539d4bf919e6bbf0dc14ef866596d6c14eea7a84571d9f88d9ab459ac1494" dmcf-pid="xpymlh1yUS" dmcf-ptype="general">Defining ‘good’ weight loss as one that reduces body fat, preserves muscle, and supports long-term health and maintenance, the researchers noted that "strength training is not optional in a weight loss program; it is an essential component for both women and men."</p>
<p contents-hash="2c5c0b0a333b551ca65a5953d5b114e3154eb1a93ae7bed8c1eb93753ac2d18a" dmcf-pid="yjxK84Lx3l" dmcf-ptype="general">The research findings were published in the international academic journal <em>Frontiers in Endocrinology</em>.</p>
<p contents-hash="10ea279837e02b60bbf6bdba4583808a5d17f91a0b8326a3165b879b0c88281a" dmcf-pid="WAM968oMuh" dmcf-ptype="general">A study published last year in <em>The Journal of Exercise Science and Fitness</em> found that the order of exercise—strength training first, followed by aerobic exercise—can significantly impact body fat reduction.</p>
<p contents-hash="564a990c540963b0b249ed978025b395d0d3d7cb3c098896a47b1bb9aa88b427" dmcf-pid="YcR2P6gRFC" dmcf-ptype="general">The research suggests that prioritizing strength training before aerobic exercise is likely more helpful in reducing body fat, particularly visceral fat, which increases the risk of cardiovascular disease. This approach also showed greater improvements in overall physical strength, especially muscular endurance and explosive strength.</p>
<p contents-hash="7db1b0b310c665d3840fe76d9c50c55e0296737d7b1307fcd36414f178ef2391" dmcf-pid="GkeVQPaeuI" dmcf-ptype="general">Related research paper address: https://doi.org/10.3389/fendo.2025.1725500</p>
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