Strength vs. Endurance Training for Fat Loss: What Science Says

Do you spend hours debating whether to hit the weights or hop on the treadmill? If you're trying to lose visceral fat—that dangerous deep belly fat linked to serious health issues—you're not alone in wondering which type of exercise is most effective. A groundbreaking new 2-year study has finally put this question to the test, and the results might surprise you.

Key Findings:

1. No Clear Winner: Strength and endurance training were equally effective for reducing visceral fat.

2. Consistency Is King: Regular attendance (80+ sessions/year) trumped exercise type.

3. Personalized Results: The best responders lost up to 50% visceral fat, with some shedding over 30 pounds.

4. Intensity Matters: Optimal fat loss occurred at 75–85% max intensity during sessions.

5. Holistic Approach Wins: Combining exercise with healthy eating amplified results.

Practical Tips for Success:

• Pick Enjoyable Activities to boost adherence.

• Schedule Workouts like important meetings.

• Track Progress with metrics or photos.

• Mix It Up: Combine strength and endurance for variety.

• Start Slowly to build consistency.

The study underscores this truth: The best workout is the one you’ll stick to. Consistency, not the choice of weights vs. cardio, is the real secret to fat loss success. Ready to get started? Commit to 2-3 weekly sessions and track your progress for long-term benefits!

What You'll Learn in This Article:

• The truth about strength vs endurance training for fat loss

• How scientists measured deep belly fat changes over 2 years

• Real results from 239 participants with obesity

• Practical takeaways for your own fitness journey

• Expert recommendations for exercise success

The Battle of Exercise Styles: Setting Up the Study

According to research, published an extensive study in the journal Diabetes, Obesity, and Metabolism that tackled a question many of us have wondered about: Is strength training or endurance training better for losing harmful visceral fat?

The study, known as the STEN (STrength versus ENdurance) trial, followed 239 participants with obesity over two years. Here's what made this study particularly compelling:

• Participants were randomly assigned to either strength or endurance training

• Each group trained 2-3 times per week for 60 minutes per session

• Sophisticated MRI scanning measured precise changes in visceral fat

• The study ran for a full 24 months—much longer than typical exercise studies

The Training Programs: What Did Participants Actually Do?

Endurance Training Group:

• 10-minute warm-up at 50% max heart rate

• Six 10-minute sessions on machines like: the Treadmill stepper, cross-trainer and Rowing machine Bicycle ergometer

• Training intensity: ~75% of maximum

• 10-15 minutes of cool-down stretching

Strength Training Group:

• 10-minute cardiovascular warm-up

• Circuit training targets major muscle groups: chest, back, legs, shoulders, biceps, triceps, and trunk

• 8-12 sets with 3 repetitions each

• Training intensity: 75-85% of maximum

• 10-15 minutes of cool-down stretching

The Results: What Really Happened?

Here's where things get interesting. After crunching the numbers, researchers found some unexpected results:

• No Significant Difference: Neither strength nor endurance training proved superior for reducing visceral fat. Both methods showed similar effects.

• Individual Variation: Some participants saw dramatic results: The best responders lost up to 50% of their visceral fat. Some participants lost over 30 pounds Others maintained or even gained weight

• Adherence Matters: The most important factor wasn't the type of exercise; it was consistency. Participants who stuck to the program saw better results. Those attending ~80 sessions per year showed significant improvements Regular attendance was more important than exercise type

Key Findings for Fat Loss Success

What Really Worked:

• Consistent attendance at training sessions

• Maintaining exercise intensity around 75-85% of maximum

• Combining exercise with healthy eating habits

• Regular supervision and program adjustments

Common Challenges:

• Time constraints

• Motivation issues

• Physical limitations

• Social pressures

• Lack of early results

Practical Takeaways: Making It Work for You

Based on the study results, here are evidence-based recommendations for your fitness journey:

• Choose What You Enjoy: Since both types of training showed similar results, pick the one you're more likely to stick with.

• Aim for Consistency: Schedule 2-3 sessions per week and treat them like important appointments.

• Track Your Progress: Regular monitoring helps maintain motivation and allows for program adjustments.

• Start Gradually: Build up to the recommended intensity levels to avoid burnout or injury.

• Combine Approaches: Consider incorporating both types of training for varied benefits.

Frequently Asked Questions

Q: How long does it take to see results? A: The study showed that consistent participants began seeing meaningful changes within the first 12 months, though individual results varied significantly.

Q: Do I need to train as long as the study participants? A: The study used 60-minute sessions, but research suggests that shorter, consistent sessions can also be effective if maintained at appropriate intensity levels.

Q: What if I can't make it to the gym 2-3 times per week? A: Start with what's manageable and gradually increase frequency. Consistency matters more than perfection.

Q: Should I combine strength and endurance training? A: While this study compared them separately, other research suggests combining both types can offer complementary benefits.

Q: Do I need special equipment? A: While the study used gym equipment, both strength and endurance training can be modified for home workouts using minimal equipment.

Expert Recommendations

Dr. Stefanie Lehmann, the study's lead author, suggests that the key to success lies not in choosing between strength or endurance training but in finding a sustainable routine. The research indicates that either approach can work when done consistently and with proper intensity.

Call to Action

Ready to start your evidence-based fitness journey? Here's how to begin:

• Schedule a health check-up to ensure you're ready for exercise

• Choose either strength or endurance training based on your preferences

• Start with 2 sessions per week and gradually build up

• Track your progress with measurements and photos

• Consider working with a qualified trainer for proper form and motivation

Remember: The best exercise program is the one you'll stick to consistently. Whether you choose strength training, endurance training, or a combination of both, commitment to regular sessions is your key to success.

Conclusion

This study provides strong evidence that both strength and endurance training can effectively reduce visceral fat, a critical step towards improving overall health and mitigating the risk of chronic diseases. While no single training method proved definitively superior, the study unequivocally underscored the paramount importance of consistent adherence to an exercise program. Individuals seeking to reduce visceral fat should prioritize consistency, choose activities they enjoy, maintain an appropriate exercise intensity (around 75-85% of maximum heart rate), and consider incorporating both strength and endurance training into their routine. Ultimately, the most effective exercise program is the one that individuals can sustain over the long term, emphasizing the importance of finding a balance between intensity and enjoyment to ensure long-term adherence.

Related Article

The Role of HIIT and Strength Training in Reducing Visceral Fat: A Scientific Review

Journal References

Lehmann, S., Retschlag, U., Oberbach, A., Morgenroth, R., Linder, N., Schaudinn, A., Garnov, N., Busse, H., Solty, K., Prettin, C., Köppe‐Bauernfeind, N., Flehmig, G., Selig, L., Trips, E., Stumvoll, M., Petroff, D., & Blüher, M. (2024). Visceral fat mass dynamics in a 2‐year randomized STrength versus ENdurance training trial in people with obesity. Diabetes Obesity and Metabolism, 26(9), 4087–4099. https://doi.org/10.1111/dom.15767

Chen, X., He, H., Xie, K., Zhang, L., & Cao, C. (2024). Effects of various exercise types on visceral adipose tissue in individuals with overweight and obesity: A systematic review and network meta-analysis of 84 randomized controlled trials. Obesity reviews : an official journal of the International Association for the Study of Obesity, 25(3), e13666. https://doi.org/10.1111/obr.13666

Disclaimer

The information on this website is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

About the Author:

Dr.T.S. Didwal, MD, is an experienced Internal Medicine Physician with over 30 years of practice. Specializing in internal medicine, he is dedicated to promoting wellness, preventive health, and fitness as core components of patient care. Dr. Didwal’s approach emphasizes the importance of proactive health management, encouraging patients to adopt healthy lifestyles, focus on fitness, and prioritize preventive measures. His expertise includes early detection and treatment of diseases, with a particular focus on preventing chronic conditions before they develop. Through personalized care, he helps patients understand the importance of regular health screenings, proper nutrition, exercise, and stress management in maintaining overall well-being.

With a commitment to improving patient outcomes, Dr. Didwal integrates the latest medical advancements with a compassionate approach. He believes in empowering patients to take control of their health and make informed decisions that support long-term wellness.

Last updated: January 2025