The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis.
Level 1 - systematic review of randomized trials
Systematic review and meta-analysis of randomized controlled trials
PubMed 34536199 · doi:10.1007/s40279-021-01562-2
What was done
Systematic review and random-effects meta-analysis of randomized trials identified across five databases up to January 2021. Included trials evaluated full-body resistance training for at least 4 weeks versus no-exercise controls in healthy adults. Primary outcome was body fat percentage; secondary outcomes were body fat mass and visceral fat. Study quality was appraised via TESTEX (mean score 9/15). Analyses included subgroup comparisons by measurement type (scan vs. non-scan) and sex, plus meta-regression on training volume and components.
What was found
From 58 included studies, 54 contributed to the meta-analysis. Compared to control, resistance training reduced: - Body fat percentage by -1.46% (95% CI -1.78 to -1.14, p < 0.0001) - Body fat mass by -0.55 kg (95% CI -0.75 to -0.34, p < 0.0001) - Visceral fat by SMD -0.49 (95% CI -0.87 to -0.11, p = 0.0114) Measurement type significantly moderated body fat percentage and fat mass outcomes, but sex was not a significant moderator. Training volume and training components showed no significant association with effect size.
Why it matters
Demonstrates that resistance training alone, independent of aerobic exercise, achieves modest but statistically significant reductions in total fat mass and visceral fat in healthy adults.
Limits
Total participant count was not reported in the abstract. Methodological quality across trials was moderate (TESTEX mean 9/15, range 6-15). Absolute fat loss was small (-0.55 kg), and the abstract provides no data on dietary monitoring, compliance rates, or long-term post-intervention maintenance.
Cited by
- contradicts Resistance training and lifting weights do not significantly reduce visceral fat, whereas vigorous aerobic exercise such as running, cycling, or swimming does.