Concurrent, Resistance, or Aerobic Training: Which Works Best?

When it comes to trimming body fat, the fitness world has long debated the best approach: pounding the pavement with aerobic training, hitting the weights with resistance training, or blending both in a concurrent training plan. A recent systematic review and meta-analysis collated data from 36 studies, shedding light on this enduring question—and the results might surprise you.

Understanding the Training Types

The researchers compared resistance training (RT), aerobic training (AT), and concurrent training (CT) in fit adults, examining body composition changes, including body mass, fat mass, body fat percentage, and fat-free mass (FFM). The core aim was to identify which workout style optimally supports fat loss without the dreaded loss of muscle mass—something we all want to avoid.

Key Findings from the Analysis

Here’s the big picture:

• For programs lasting at least 10 weeks: Aerobic training came out ahead of resistance training for reducing body weight and absolute fat mass. On average, participants lost about 1.8 kg more body mass and 1.06 kg more fat mass with AT compared to RT.

• Muscle Retention: Although AT proved effective for fat loss, it tended to lead to more muscle loss, with approximately 0.88 kg less FFM retained compared to resistance training.

• Concurrent Training Benefits: When mixing aerobic and resistance workouts, CT outperformed RT alone in fat mass loss but didn’t surpass AT in a significant way.

• Body Fat Percentage Stability: Changes in body fat percentage across all groups showed no significant differences, indicating that while the scale may move, the proportion of fat to muscle might remain consistent.

Shorter Programs and Overall Load

In programs lasting under 10 weeks, no particular training style emerged as superior for fat loss. Interestingly, when researchers accounted for total training workload between the groups, the disparities in fat loss diminished. This suggests that the overall volume and effort put into workouts might play a more crucial role than the specific type of exercise.

The Impact of Timing on Training

One fascinating takeaway was that it didn’t matter whether concurrent training sessions were done on the same day or split across different days of the week—the results were nearly identical. This flexibility can allow athletes to tailor their schedules without worrying about compromising effectiveness.

Implications for Athletes

If your primary goal is rapid fat loss and you’re okay with some muscle loss, aerobic training emerges as the frontrunner, especially for longer durations. However, if muscle maintenance during fat loss is essential to you, concurrent training provides an effective middle ground. Resistance training alone, while not a powerhouse for fat loss, excels in preserving muscle mass, making it a great partner for aerobic activities.

In other words, you don’t have to choose between running shoes and a barbell. Combining the two, with a challenging workload maintained for at least 10 weeks, may give you the best chance at achieving a leaner and stronger physique.

Final Thoughts

This analysis equips fitness enthusiasts and athletes with valuable insights into optimizing their training regimens. Whether you prefer the rhythmic beat of running or the clanking of weights, the key may lie in blending both. Consider your goals, experiment with different combinations, and remember that consistency and perseverance are paramount in your fitness journey.