Does strength training increase basal metabolic rate?

Introduction

The relationship between strength training and basal metabolic rate (BMR) has been a subject of interest in the scientific community. BMR represents the amount of energy expended while at rest and is a crucial factor in overall energy balance and weight management. This synthesis aims to analyze the impact of strength training on BMR based on findings from multiple research studies.

Key Insights

Strength Training Increases BMR:
- Strength training significantly increases BMR in both young and older adults, with increases ranging from 7% to 9% .
- Increases in BMR are observed even when adjusted for fat-free mass (FFM), indicating that the effect is not solely due to muscle mass gain .
Age and Gender Differences:
- Both young and older individuals experience increases in BMR with strength training, with no significant age-related differences.
- Men show a more significant increase in BMR compared to women following strength training.
Combined Training Effects:
- Concurrent resistance and endurance training also increases BMR, though the effect is less pronounced compared to resistance training alone.
Impact on Older Adults:
- Strength training increases BMR in older adults, potentially counteracting the age-related decline in metabolic rate .
No Significant Change with Aerobic Training Alone:
- Aerobic training alone does not significantly increase BMR, highlighting the unique impact of resistance training .
Body Composition and Muscle Strength:
- Strength training helps preserve fat-free mass (FFM) during weight loss, which is crucial for maintaining BMR.
- There is a positive association between muscle strength and BMR, suggesting that increased muscle strength from resistance training contributes to higher BMR.
No Sustained Increase in BMR from Exercise Alone:
- Some studies suggest that there is no sustained increase in BMR following exercise without concurrent strength training.

Conclusion

Strength training is effective in increasing basal metabolic rate across different age groups and genders, with more pronounced effects observed in men. While aerobic training alone does not significantly impact BMR, combining resistance and endurance training can still yield positive results. The preservation of fat-free mass and the increase in muscle strength are key factors contributing to the elevated BMR observed with strength training. These findings underscore the importance of incorporating resistance exercises into fitness regimens to enhance metabolic health and support weight management.

Does strength training increase basal metabolic rate?

Summary

Consensus Meter

Introduction

Key Insights

Conclusion

Sources and full results

Concurrent resistance and endurance training influence basal metabolic rate in nondieting individuals.

Concurrent resistance and endurance training increases basal metabolic rate and muscular strength, but provides lesser benefits than either alone after 10 weeks of training.

Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men.

A 16-week heavy-resistance strength-training program increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-year-old men, possibly by increasing fat-free mass and sympathetic nervous system activity.

Metabolic rate in sedentary adults, following different exercise training interventions: The FIT-AGEING randomized controlled trial.

High-intensity interval training plus whole-body electromyostimulation may increase basal metabolic rate and fat oxidation in middle-aged sedentary adults, potentially combating chronic metabolic diseases.

Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects.

Strength training significantly reduced the loss of fat-free mass during dieting, but did not prevent the decline in resting metabolic rate in obese subjects.

Resistance Training Increases Basal Limb Blood Flow and Vascular Conductance in Aging Humans

Short-term strength training increases basal femoral blood flow and vascular conductance in healthy middle-aged and older adults, potentially improving metabolic health and osteoporosis prevention.

The effect of exercise and improved physical fitness on basal metabolic rate

Exercise does not sustainably increase basal metabolic rate, which may not aid in weight-loss programs.

Association between Basal Metabolic Rate and Handgrip Strength in Older Koreans

Handgrip strength is positively associated with basal metabolic rate in older Koreans, suggesting that muscle strength exercises should be considered for regulating BMR in this population.

Effect of strength training on resting metabolic rate and physical activity: age and gender comparisons.

Strength training increases resting metabolic rate, but not age, and does not affect body composition due to changes in physical activity outside of training.

Does the Type or Intensity of Your Training Affect Your Resting Metabolic Rate?

Exercise training, regardless of intensity or mode, helps prevent obesity by increasing resting metabolic rate and caloric expenditure during exercise bouts.

Low‐intensity resistance training with slow movement and tonic force generation increases basal limb blood flow

Low-intensity resistance training with slow movement and tonic force generation effectively increases basal limb blood flow, even in healthy young men.

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