Think you have to run miles to burn fat? Think again. A new study published in the Journal of the International Society of Sports Nutrition reveals that resistance training—specifically weightlifting—can be just as effective as cardio in shedding body fat.
The research reviewed data from dozens of studies comparing three workout styles: aerobic (like running), resistance training (like weightlifting), and concurrent training (a combination of both). While aerobic and concurrent training showed slightly greater reductions in total fat mass, resistance training held its own, especially in terms of lowering body fat percentage.
Interestingly, for programs shorter than 10 weeks, there was no significant difference in fat loss outcomes between cardio, weights, or a mix of both, as long as the overall workload was matched. That means whether you’re sprinting, lifting, or doing both, results come down to effort, consistency, and duration.
One standout takeaway? Lifting weights didn’t hinder fat loss when added to cardio—it actually enhanced it. And since lean muscle is more metabolically active than fat, resistance training may help boost your resting metabolism over time. Translation: more calorie burn, even at rest.
For fat loss and long-term health, this study reinforces what many fitness professionals already preach: you don’t have to choose between cardio and weights. A balanced approach based on your goals and preferences works best.
So if you hate running but love lifting, don’t sweat it—literally. You’re still burning fat, building muscle, and doing your body a huge favor.