Research
Mixed
Resistance training (RT) is necessary for increasing lean body mass and strength, whereas aerobic training (AT) does not significantly increase lean body mass.
If your goal is to build muscle and strength, you must include resistance training in your exercise routine. Aerobic exercise alone will not significantly increase your lean body mass. Aim for 3 days per week of resistance training, performing 3 sets of 8-12 repetitions for each major muscle group.
StrongSupportsVERY_HIGH confidence
RT and AT/RT increased lean body mass more than AT (p<0.05)... If increasing muscle mass and strength is the goal, a program including RT is required.
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
- 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.Strong
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →