The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis

Background Resistance training is the gold standard exercise mode for accrual of lean muscle mass, but the isolated effect of resistance training on body fat is unknown. Objectives This systematic review and meta-analysis evaluated resistance training for body composition outcomes in healthy adults. Our primary outcome was body fat percentage; secondary outcomes were body fat mass and visceral fat. Design Systematic review with meta-analysis. Data Sources We searched five electronic databases up to January 2021. Eligibility Criteria We included randomised trials that compared full-body resistance training for at least 4 weeks to no-exercise control in healthy adults. Analysis We assessed study quality with the TESTEX tool and conducted a random-effects meta-analysis, with a subgroup analysis based on measurement type (scan or non-scan) and sex (male or female), and a meta-regression for volume of resistance training and training components. Results From 11,981 records, we included 58 studies in the review, with 54 providing data for a meta-analysis. Mean study quality was 9/15 (range 6-15). Compared to the control, resistance training reduced body fat percentage by - 1.46% (95% confidence interval - 1.78 to - 1.14, p < 0.0001), body fat mass by - 0.55 kg (95% confidence interval - 0.75 to - 0.34, p < 0.0001) and visceral fat by a standardised mean difference of - 0.49 (95% confidence interval - 0.87 to - 0.11, p = 0.0114). Measurement type was a significant moderator in body fat percentage and body fat mass, but sex was not. Training volume and training components were not associated with effect size. Summary/Conclusions Resistance training reduces body fat percentage, body fat mass and visceral fat in healthy adults. Study Registration osf.io/hsk32.

Automated summary

This systematic review and meta-analysis found that resistance training can significantly reduce body fat percentage, body fat mass, and visceral fat in healthy adults. Measurement type was a significant moderator in body fat percentage and body fat mass, but sex was not.