Three Types of Exercises For Weight Loss (Part 1): Resistance Training
How my team answers your questions on weight loss.
Many seniors have asked me about weight loss.
My usual response is that, for most people, fitness matters more than fatness as you age.
Nevertheless, weight management can provide health benefits, and it helps to know which exercises are best for weight loss.
In general, you can consider the three following workout types:
Resistance training
Aerobic training
Anaerobic training
In this mini-series, I elaborate on the differences among these workout types.
Resistance Training
Firstly, we start with resistance training (RT), which refers to a category of workouts with a variety of methods:
using bodyweight
elastic bands
free weights
machine equipment
These exercises are suitable as entry-level weight-loss methods because they can be done safely and sustainably.
This is compared to the other two methods mentioned earlier, aerobic and anaerobic training, which might require strength and conditioning to sustain.
The good news:
It is also a great standalone strategy.
According to a recent meta-analysis, RT alone can help with weight loss in older adults who are overweight or obese.
Another meta-analysis reports that, even without a weight-loss diet, RT can reduce body fat in older women with sarcopenic obesity, i.e. excess fat mass with age-related losses in muscle strength, mass and function.
Consequently, I often recommend RT as the first step in a weight loss exercise strategy.
Weight Loss Mechanism
Despite many studies, there is currently no definitive explanation for how RT reduces body fat.
The strongest evidence, as noted in this meta-analysis, indicates that greater muscle mass may improve resting energy expenditure, thereby increasing calorie burn over time.
Therefore, a common question I get is whether the workouts I prescribe help increase muscle mass.
This is because my training methods mainly involve isometric exercises.
i.e. exertions without movement.
These exercises are not typically utilised by other trainers, especially those who specialise in body transformation.
However, the answer is yes, as found in a 2018 meta-analysis.
There is also early evidence that isometric training may be even more beneficial than isotonic training (i.e., non-isometric exercises) for building muscle mass.
Additionally, I provide Resting Metabolic Rate tests as part of my personal training service if you want to track whether your resting energy expenditure has increased with strength training.
Why RT May Not Lead to Weight Loss
Nevertheless, these do not address the research gap between RT and weight loss.
This is because weight loss results from a balance between energy intake and energy expenditure.
Research also shows that appetite responses after RT may differ among people (suppressed, increased, or no change) and with RT programme (e.g., frequency and intensity).
Conclusion
I often recommend RT as a great first step toward weight loss.
However, it is merely the first step.
Often, more is needed to manage your weight sustainably.
The next articles in this mini-series will cover how aerobic and anaerobic exercise lead to weight loss and whether weight loss is as straightforward as the energy balance equation suggests.
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References
Guo, C., Dai, T., Zhang, H., Luo, M., Gao, J., & Feng, X. (2025). Effect of resistance training on body composition and physical function in older females with sarcopenic obesity—a systematic review and meta-analysis of randomized controlled trials. Frontiers in Aging Neuroscience, 17, 1495218. https://doi.org/10.3389/fnagi.2025.1495218
Kelley, G. A., Kelley, K. S., & Stauffer, B. L. (2023). Effects of resistance training on body weight and body composition in older adults: An inter-individual response difference meta-analysis of randomized controlled trials. Science Progress, 106(2), 368504231179062. https://doi.org/10.1177/00368504231179062
Lopez, P., Taaffe, D. R., Galvão, D. A., Newton, R. U., Nonemacher, E. R., Wendt, V. M., Bassanesi, R. N., Turella, D. J. P., & Rech, A. (2022). Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta‐analysis. Obesity Reviews, 23(5), e13428. https://doi.org/10.1111/obr.13428
Ortega, F. B., Cadenas-Sanchez, C., Lee, D., Ruiz, J. R., Blair, S. N., & Sui, X. (2018). Fitness and fatness as health markers through the lifespan: An overview of current knowledge. Progress in Preventive Medicine, 3(2), e0013. https://doi.org/10.1097/pp9.0000000000000013
Panissa, V. L. G., Cardoso, L. K., Rossi, P. A., Fukuda, D. H., & Rossi, F. E. (2023). The impact of acute and chronic resistance training on appetite and energy intake: A scoping review examining resistance exercise and comparisons with other exercise modalities. Appetite, 193, 107155. https://doi.org/10.1016/j.appet.2023.107155
Varovic, D., Zganjer, K., Wolf, M., Androulakis-Korakakis, P., Schoenfeld, B. J., & Mikulic, P. (2025). The effects of long muscle length isometric versus full range of motion isotonic training on regional quadriceps femoris hypertrophy in resistance-trained individuals. Applied Physiology Nutrition and Metabolism, 50, 1–14. https://doi.org/10.1139/apnm-2025-0238