Research
Mixed
Aerobic exercise training (AET) is superior to resistance training (RT) for reducing body weight, waist circumference, and fat mass, but inferior for increasing lean body mass.
If you only have time for one type of exercise and your main goal is fat loss, choose aerobic exercise over resistance training. However, be aware that you will lose more muscle mass with cardio alone.
GoodQualifiesHIGH confidence
Compared to RT, AET resulted in a significantly more pronounced reduction of body weight ... waist circumference ... and fat mass ... RT was more effective than AET in improving lean body mass
Why this rating
Based on network meta-analysis of 15 RCTs.
Source
Impact of Different Training Modalities on Anthropometric and Metabolic Characteristics in Overweight/Obese Subjects: A Systematic Review and Network Meta-Analysis
Lukas Schwingshackl et al. · PLoS ONE · 2013
DOI 10.1371/journal.pone.0082853
Meta-analysis · 15 studiesCited 175×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Combined aerobic and resistance training (CT) is the most efficacious intervention for reducing body weight, waist circumference, and fat mass in overweight/obese adults compared to aerobic-only or resistance-only training.Good
- Resistance training (RT) is superior to aerobic exercise (AET) for increasing lean body mass in overweight/obese adults.Good
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 →