Resistance training is universally beneficial, regardless of age or gender. Unlike common belief that associates weight lifting solely with muscle building, resistance work significantly contributes to lowering body fat as well. Muscle acts as a "metabolic Spanx," helping maintain a tighter body composition.

A 2021 systematic review published in Obesity Reviews highlights resistance training's crucial role in weight loss and fitness improvement. This complements recommendations from European experts who state that while moderate aerobic exercise aids in fat loss, substantial weight loss predominantly involves resistance training for preserving lean muscle mass.

Incorporating resistance training into your routine improves various aspects beyond just muscle gains. It increases insulin sensitivity, enhances cardiovascular fitness, and bolsters muscle strength. These benefits support the notion of combining aerobic activities with resistance training for optimal results.

• Improves insulin sensitivity and cardiovascular fitness.
• Essential for muscle preservation during weight loss.
• Facilitates better appetite control and quality of life.

"Weight loss without exercise could make you worse, not better."

Achieving a body recomposition—losing fat while gaining muscle—requires careful strategy. This involves optimizing protein intake and incorporating both resistance training and high-intensity interval training (HIIT). Recent studies, such as one from 2020 published in Medicine and Science in Sports and Exercise, illustrate how older adults can benefit significantly from these approaches.

• Optimize protein intake (e.g., 0.7–1.12 grams per pound of target body weight).
• Include resistance training and HIIT in fitness programs.
• Consider supplemental amino acids for enhanced results.

A study on older women demonstrated that high protein intake coupled with regular resistance training significantly improved body composition—showing gains in muscle mass and reductions in fat mass over a 24-week period. Hence, ensuring sufficient protein intake is paramount for those seeking body recomposition.

Ultimately, resistance training, when combined with an adequate protein diet, not only preserves but may enhance muscle mass, support fat reduction, and promote a healthier body composition in adults of all ages.