Effects of resistance training on resting metabolic rate: a meta-analysis
Strasser B, Schobersberger W
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Summary
A meta-analysis evaluating the long-term effects of resistance training on resting metabolic rate (RMR) and body composition. RMR significantly increased through gains in lean mass (fat-free mass), and fat mass also decreased. However, short-term interventions (4–8 weeks) showed limited RMR changes, emphasizing the importance of long-term continuation.
Key findings
- 1
Continued resistance training increases resting metabolic rate (RMR) by an average of 7%
- 2
Each 1 kg increase in muscle mass is estimated to raise resting metabolism by approximately 13 kcal/day
- 3
Short-term interventions (4–8 weeks) show limited RMR changes (~3–5%)
- 4
Synergistic effect of fat mass reduction (~1.4 kg average) and RMR increase favors body fat management
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