Study Identifies Exercise That Helps Older Adults Lose Fat Without Losing Muscle

High-intensity interval training (HIIT) may help older adults lose body fat while preserving muscle mass, according to a study led by researchers at the University of the Sunshine Coast and published in Maturitas. The findings suggest that exercise intensity plays an important role in maintaining healthy body composition during aging.

The study involved more than 120 healthy adults from the Greater Brisbane region, with an average age of 72 years. Participants attended three supervised gym-based exercise sessions each week for six months. Researchers compared the effects of high-, moderate-, and low-intensity exercise on body fat and lean muscle mass.

All exercise programs resulted in modest reductions in body fat. However, only participants in the HIIT group maintained their lean muscle mass while losing fat. In contrast, those performing moderate-intensity exercise also lost fat but experienced a small decline in muscle mass. Both high- and moderate-intensity exercise improved fat distribution around the abdomen, although further analysis is needed to fully assess the effects of low-intensity training.

Researchers noted that preserving muscle is especially important for older adults because age-related muscle loss can reduce strength, mobility, and independence while increasing the risk of chronic diseases and falls.

In this study, HIIT consisted of repeated short bursts of very vigorous exercise, during which breathing became heavy and conversation was difficult, followed by lower-intensity recovery periods.

While all forms of regular exercise offer health benefits, HIIT may provide a particular advantage for older adults seeking to reduce fat without compromising muscle mass. They note that further research is needed to evaluate long-term outcomes and determine the most suitable exercise programs for different populations.

REFERENCE: Grace Rose, Emily Hume, Daniel Blackmore, Jules Mitchell, Samuel Belford, Tina Skinner, Maryam Ziaei, Stephan Riek, Perry Bartlett, Mia Schaumberg. Exercise intensity influences body composition: a 6-month comparison of high-intensity interval, moderate- and low-intensity training among healthy older adults. Maturitas, 2025; 203: 108763 DOI: 10.1016/j.maturitas.2025.108763