Strength Training Beats Cardio for Fat Loss While Preserving Muscle

A new study from Tel Aviv University has found that strength training, when combined with a calorie-restricted diet, helps people lose fat more effectively than other forms of exercise. The research also showed that resistance training preserves and even builds muscle mass, which is often lost during dieting. Published in Frontiers in Endocrinology, the findings highlight how different exercise types impact body composition and long-term health.

The study involved 304 participants aged 20 to 75, all following a diet with a daily 500-kcal deficit. Researchers split them into three groups: one with no exercise, one doing endurance training, and one performing resistance training two to three times a week.

After analysing the results, the team found that resistance training led to the greatest reduction in waist circumference—a key indicator of dangerous visceral fat. Men in this group lost an average of 9 cm around their waists, while women lost 7.5 cm. This type of fat loss is particularly important, as excess visceral fat raises the risk of cardiovascular disease and type 2 diabetes.

Unlike the other groups, the resistance training participants not only kept their muscle mass but increased it. In contrast, those who did endurance training or no exercise lost muscle along with fat. Lead author Prof. Yftach Gepner stressed that successful weight loss should focus on how weight is lost, not just the number on the scale.

The study also revealed broader health benefits for older adults. Strength training improved insulin sensitivity, boosted metabolism, and reduced risks of age-related conditions like sarcopenia, type 2 diabetes, and heart disease. Gepner noted that combining proper nutrition with resistance training makes fat loss more sustainable while supporting muscle function and metabolic health.

The findings suggest that resistance training, paired with a controlled diet, offers the best results for fat loss and muscle retention. Older participants also saw long-term metabolic improvements, including better insulin function and lower disease risks. This approach could help people manage weight more effectively while protecting overall health.