Research
Energy balance
Combining aerobic and resistance training (AT/RT) does not provide additive fat mass or body mass reduction benefits compared to aerobic training (AT) alone, despite requiring double the time commitment.
If you want to lose fat, you do not need to combine aerobic and resistance training. Aerobic exercise alone is just as effective for fat loss as doing both, but it takes half the time. Focus on aerobic exercise for fat loss, and add resistance training only if you specifically want to build muscle.
StrongRefutesVERY_HIGH confidence
While requiring double the time commitment, a program of combined AT and RT did not result in significantly more fat mass or body mass reductions over AT alone.
Why this rating
Large RCT with high statistical power and direct verification of exercise.
Source
Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults
Leslie H. Willis et al. · Journal of Applied Physiology · 2012
DOI 10.1152/japplphysiol.01370.2011
rct · n=119Cited 476×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Aerobic training (AT) is superior to resistance training (RT) for reducing total body mass and fat mass in overweight or obese adults when exercise time is matched.Strong
- Resistance training (RT) is necessary for increasing lean body mass and strength, whereas aerobic training (AT) does not significantly increase lean body mass.Strong
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