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.

中文翻译：

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健康成人抗阻训练对体脂百分比、脂肪量和内脏脂肪的影响：系统评价和荟萃分析

背景

阻力训练是增加瘦肌肉质量的黄金标准运动模式，但阻力训练对体脂的孤立影响尚不清楚。

目标

这项系统回顾和荟萃分析评估了健康成年人身体成分结果的阻力训练。我们的主要结果是体脂百分比；次要结果是体脂肪量和内脏脂肪。

设计

系统评价和荟萃分析。

数据源

我们检索了截至 2021 年 1 月的五个电子数据库。

资格标准

我们纳入了随机试验，这些试验将至少 4 周的全身阻力训练与健康成人的不运动控制进行了比较。

分析

我们使用 TESTEX 工具评估研究质量并进行随机效应荟萃分析，根据测量类型（扫描或非扫描）和性别（男性或女性）进行亚组分析，并对阻力体积进行荟萃回归培训和培训组件。

结果

从 11,981 条记录中，我们纳入了 58 项研究，其中 54 项为荟萃分析提供数据。平均研究质量为 9/15（范围 6-15）。与对照组相比，阻力训练将体脂百分比降低 - 1.46%（95% 置信区间 - 1.78 至 - 1.14，p  < 0.0001），体脂量降低 - 0.55 kg（95% 置信区间 - 0.75 至 - 0.34，p  < 0.0001）和内脏脂肪的标准化平均差为 - 0.49（95% 置信区间 - 0.87 至 - 0.11，p  = 0.0114）。测量类型是体脂百分比和体脂量的显着调节因子，但性别不是。训练量和训练成分与效果大小无关。

总结/结论

阻力训练可降低健康成年人的体脂百分比、体脂量和内脏脂肪。

学习注册

osf.io/hsk32。