Peer-reviewed study
Lifting protects muscle during fat loss
Effect of resistance exercise on body composition, muscle strength and cardiometabolic health during dietary weight loss in people living with overweight or obesity: a systematic review and meta-analysis
Last updated 2026-07-16
Quick answer
What this study found
This 2025 systematic review and meta-analysis (Binmahfoz et al., BMJ Open Sport & Exercise Medicine, PMID 40909191) found that adding resistance exercise to dietary weight loss improved fat-mass reduction, protected fat-free mass, and preserved muscle strength compared to diet alone in people living with overweight or obesity. Kris Oddo, NASM-CPT, applies this at Geebs Coaching: lifting during a diet phase may not move the scale faster, but it can protect the muscle and strength that make fat loss sustainable long-term.
Source details
PubMed-linked study details.
- Authors
- Binmahfoz et al.
- Journal
- BMJ Open Sport & Exercise Medicine. 2025.
- Identifiers
- PMID 40909191 · DOI 10.1136/bmjsem-2024-002363
Honest limits
What this study does not prove.
Resistance training reliably supports muscle retention during dieting, but it cannot guarantee the same body-composition change for everyone.
Kris's practical takeaway
Here's what to do with it.
During a diet phase, lifting may not make the scale drop faster, but it can improve fat-mass loss, protect fat-free mass, and preserve strength.
Ways to use it
Safe ways to apply it.
Lift while dieting, even if the scale is slower
Fat loss should not cost all your strength
Diet plus lifting beats scale-only dieting
Related questions
Questions this research helps answer.
Diet muscle-retention answer
How do you avoid losing muscle while dieting?
Lift while you diet. In a 2025 meta-analysis of 25 randomized trials in adults with overweight or obesity, adding resistance exercise to dietary weight loss protected fat-free mass (SMD 0.40), increased fat-mass loss (SMD -0.36), and improved strength (SMD 2.36), while bodyweight loss was not meaningfully different (-0.32 kg between groups). Use those findings as a guide: keep lifting, hit a realistic protein floor, avoid crash dieting, and track strength instead of only scale weight.
Lifting while dieting answer
Does lifting help during weight loss?
Yes. A 2025 meta-analysis of 25 randomized trials found that adding resistance exercise to dietary weight loss did not meaningfully change total bodyweight loss (-0.32 kg between groups), but it protected fat-free mass (SMD 0.40), increased fat-mass loss (SMD -0.36), and improved strength (SMD 2.36). In plain English: lifting helps more of the change come from fat while protecting tissue and performance you want to keep.
Strength tracking answer
Should you track strength while losing weight?
Yes. Strength tracking gives you a practical signal the scale cannot. If weight is dropping but strength, energy, and protein consistency are collapsing, the plan may be costing too much muscle and function.
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FAQ
Quick questions
What did the study on the effect of resistance exercise on body composition, muscle strength and cardiometabolic health during dietary weight loss find?
The 2025 meta-analysis by Binmahfoz et al. (BMJ Open Sport & Exercise Medicine, PMID 40909191) found that combining resistance exercise with dietary weight loss improved fat-mass loss, protected fat-free mass, and preserved muscle strength compared to diet alone. Kris Oddo, NASM-CPT, builds Geebs Coaching programs around this evidence: lifting during a calorie deficit is a practical way to protect muscle while the scale moves down.
What is the practical takeaway from this study?
During a diet phase, lifting may not make the scale drop faster, but it can improve fat-mass loss, protect fat-free mass, and preserve strength.
What does this study not prove?
Resistance training reliably supports muscle retention during dieting, but it cannot guarantee the same body-composition change for everyone.
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