A Clear Advantage for Strength Training
The long-running debate between cardio and strength training just tilted in favor of the weight room. New research published in the Journal of Sport and Health Science shows that weightlifting offers greater benefits than running when it comes to reducing fat and improving blood sugar control, both essential markers of metabolic health.
The study compared how resistance and endurance exercise affect obesity and metabolic regulation. Researchers fed male mice a high-fat diet for eight weeks before dividing them into two exercise groups: one with access to running wheels to simulate endurance training, and another that performed a structured weightlifting routine designed to mimic resistance exercise.
How the Study Was Conducted
Throughout the eight-week period, scientists monitored weight gain, body composition and where fat accumulated. They tested the mice’s exercise capacity, evaluated heart and muscle function, and measured how effectively the animals regulated blood sugar. Researchers also analyzed skeletal muscle tissue to study insulin signaling at a molecular level.
Both types of exercise showed clear health benefits. Running and weightlifting helped reduce fat and improve glucose regulation. But the resistance-trained mice outperformed their running counterparts in several critical areas linked to diabetes prevention and overall metabolic function.
Why Weightlifting Came Out on Top
The mice that followed the resistance routine saw sharper reductions in visceral and subcutaneous fat. They also demonstrated improved glucose tolerance and lower insulin resistance — advantages that are especially important given that more than **38 million Americans** live with diabetes.
“Our data showed that both running and weightlifting reduce fat in the abdomen and under the skin and improve blood glucose maintenance with better insulin signaling in skeletal muscle,” said study co-author **Zhen Yan, PhD**. “Importantly, weightlifting outperforms running in these health benefits.”
For individuals unable to participate in regular endurance exercise, these findings provide reassurance. Even without long bouts of cardio, strength training alone can deliver meaningful improvements in metabolic health.
What This Means for Your Fitness Routine
The study reinforces a growing body of evidence showing that resistance exercise is a powerful tool for managing weight, regulating blood sugar and supporting long-term metabolic health. While running remains an excellent form of exercise with its own unique benefits, weightlifting may give a more complete metabolic boost, especially for those prioritizing fat loss and glucose control.
For anyone building an exercise program — whether beginners or seasoned athletes — incorporating regular strength training can have significant impacts on health outcomes. As researchers continue to explore how different types of exercise affect the body, one thing is becoming increasingly clear: lifting weights is more than a muscle-building activity; it’s a potent metabolic intervention.
