Common sense would dictate that aerobic exercise is the best way to burn fat and strength training is the best way to develop muscle. However, apparently it is not that simple. [New research has begun to test the age-old exercise theory that aerobic exercise needs to be intensified to burn fat. But if you don't like to run and don't want to spend hours spinning on our pick of the best exercise bikes, there's good news. Researchers at the University of New South Wales have found that strength training alone can have a similar fat-loss effect.

The study, published in Sports Medicine via Science Daily, found that strength training alone can reduce about 1.4% of overall body fat, which is similar to weight loss with an aerobic training program.

"Many people think that if they want to lose weight, they have to go out and run," says Dr. Mandy Hagstrom, senior author of the study and exercise physiologist and senior lecturer at UNSW Medicine & Health. 7]

"However, our findings show that strength training alone, even without conscious dieting or running, causes a favorable reduction in body fat"

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Dr. Hagstrom summarized findings from 58 different research papers that used accurate body fat measurements (e.g., body scans) to examine the effects of strength training on the body. These studies included a total of 3000 participants, none of whom had weight training experience.

Participants performed strength training exercises on average 2.7 times per week for approximately 45-60 minutes. The program ran for five months, and participants lost an average of 1.4% of body fat.

While these findings are positive for those who like to head to the gym weight room, Dr. Hagstrom is keen to point out that the best approach for those seeking long-term fat loss is to eat healthily and stick to an exercise routine that includes both cardio and strength training He is keen to point out that this is the best way to go.

Of course, aerobic exercise does not require running. We tried an incline-walking workout on a TikTok treadmill, and this type of aerobic exercise has been proven to burn more calories than running.

The researchers behind the study were quick to point out that one of the reasons strength training has never been considered a good means of fat loss is because the numbers on the scale may not go down. Dr. Hagstrom was keen to point out that the number on the scale is a whole body weight and does not reflect body fat percentage.

"More often than not, aerobic exercise does not increase muscle mass," Dr. Hagstrom said. 'We can improve cardiorespiratory fitness, gain other health and functional benefits, and reduce body fat.' [But strength training increases muscle mass and decreases body fat, so the numbers on the scale are not as low as they are after aerobic training. [You can determine muscle mass, water content, bone density, and body fat percentage. Smart scales can tell you your muscle mass, water content, bone density, and body fat percentage.