Weight Training Outperforms Running for Weight Loss, Diabetes Control, Study Finds - Video

Scientists have found some great news for those who dislike aerobic exercises like running: weightlifting might actually be better at burning fat and improving blood sugar control. A new study conducted on mice by researchers at Virginia Tech, published in the Journal of Sport and Health Science, compared the effects of running and weightlifting on obesity and diabetes-related health issues.

Weight training offers unique benefits that make it especially effective for improving body composition and metabolism. Unlike aerobic exercises like running, which burn more calories during the activity, weightlifting builds lean muscle mass that burns more calories even when at rest. This increased muscle mass raises the resting metabolic rate, helping the body burn fat long after the workout is over. Weight training also improves insulin sensitivity, aiding blood sugar control and reducing the risk of metabolic diseases. Additionally, it strengthens bones and joints, reducing injury risk. Combining weightlifting with cardio provides the best overall health benefits.

The study involved three groups of mice fed a high-fat diet to induce obesity. One group performed resistance training by lifting weighted lids to access food, mimicking weightlifting. The second group ran voluntarily on wheels, simulating endurance exercise. The third group did not exercise. Over eight weeks, researchers monitored the mice's weight, fat levels, insulin sensitivity, and muscle function.

Results showed that both running and weightlifting helped reduce abdominal and under-the-skin fat and improved blood sugar regulation through better insulin signaling in muscles. However, weightlifting outperformed running by more effectively lowering fat and improving glucose tolerance, which is crucial for preventing diabetes and obesity. Weightlifting also enhanced muscle strength and metabolism, supporting long-term fat loss.

Lead researcher Zhen Yan explained that while aerobic exercise is beneficial for the heart and calorie burning, resistance exercise builds muscle mass, which burns more calories even at rest and helps regulate blood sugar better. He emphasized that combining both endurance and resistance training provides the greatest health benefits.

The study's findings underline the importance of including muscle-strengthening activities like weightlifting, resistance bands, or body-weight exercises such as pushups and lunges in fitness routines. While cardio builds endurance, weight training may be more effective in targeting obesity and improving metabolic health.

REFERENCE: Robert J. Shute, Ryan N. Montalvo, Wenqing Shen, Yuntian Guan, Qing Yu, Mei Zhang, Zhen Yan; Weightlifting outperforms voluntary wheel running for improving adiposity and insulin sensitivity in obese mice; Journal of Sport and Health Science; 2025; https://doi.org/10.1016/j.jshs.2025.101100.