Quick Facts

• Resistance training increased fat loss 36% more than cardio while preserving muscle mass, according to 2025 meta-analysis
• Body compensates for exercise calories by reducing energy expenditure elsewhere by 28%, limiting cardio effectiveness
• Eating 0.7 to 1 gram of protein per pound of body weight supports muscle maintenance during fat loss

Cardio may not be the fat-loss solution you think it is. New research shows resistance training delivers superior body recomposition results compared to traditional cardio workouts.

A 2025 meta-analysis found resistance exercise protected against muscle loss and increased fat loss significantly more than cardio alone. The study showed resistance training participants lost 36% more fat mass while gaining muscle strength by 236%.

Dr. Shannon Ritchey, physical therapist and founder of Evlo Fitness, explains why this matters. “It is very difficult for most women to build muscle,” she said. “Many women may be trying high-rep workouts that don’t change body composition very much. It burns while you do it, but it’s not actually burning fat or building much muscle.”

The problem with cardio-focused fat loss runs deeper than exercise selection. A 2026 study revealed the body compensates for increased exercise by reducing energy expenditure elsewhere. Only 72% of calories burned during exercise actually increased total daily energy expenditure. The remaining 28% were offset by metabolic adjustments.

This compensation effect helps explain why people hit weight-loss plateaus despite increasing cardio volume. The body adapts by becoming more efficient, essentially undermining the calorie deficit cardio creates.

Resistance training avoids this trap by building muscle tissue that requires energy to maintain. A high-quality 2025 weight loss study found only resistance training participants gained muscle while losing fat. Men gained an average of 1.15 kg of muscle mass while women gained 0.94 kg.

“Protein is your best friend,” Ritchey told MindbodyGreen. “Without the protein, you’re not going to build lean mass. Your diet and your exercise have to be dialed in in order for you to see muscle growth and physical results.” She recommends eating one gram of protein per pound of body weight.

Current research supports lifting weights 2-4 times per week for optimal results. This approach prioritizes body composition changes over scale weight, which can be misleading when gaining muscle while losing fat.

Ritchey’s personal results demonstrate this principle. She gained 8 pounds of muscle while losing 5 pounds of fat, dropped 4.3% body fat, and increased strength by 25-50% across most lifts through what she calls “gentle consistency.”

Cardio still has value for heart health and mood. But for body recomposition, the evidence clearly favors resistance training as the primary tool, with cardio serving a complementary role.

The 2025 ACSM worldwide fitness trends increasingly emphasize resistance training, reflecting this shift in scientific understanding. Multi-component programs that combine caloric restriction with resistance exercise prove most effective for sustainable fat loss.

Read more: What Really Drives Body Recomposition — And It’s Not More Cardio