Despite advancements in medical research, preventable chronic diseases like obesity continue to affect countless families. Obesity, defined as excessive fat or being significantly overweight, is best managed through two primary approaches: diet and exercise. 

In this article, we’ll explore how exercise can help individuals struggling with obesity positively impact their body composition.

The Role of Exercises on Body Composition

Exercise plays a crucial role in shaping body composition by influencing the ratio of fat to lean mass in the body. Different types of exercises target specific aspects of body composition, making them essential for overall health and wellness.

Aerobic exercise focuses on cardiac training, including running, swimming, or biking. These exercises also improve cardiovascular health, which supports better oxygen flow and endurance. Aerobic exercise are ideal activities for body composition if fat loss is your primary goal. 

Resistance training, on the other hand, is key for building and maintaining lean muscle mass. Exercises like strength training and weightlifting stimulate muscle growth, which not only reshapes the body but also boosts the metabolism. These benefits make resistance training one of the most effective body composition exercises for those seeking a more toned and muscular appearance. 

While most people associate exercise with losing weight (e.g., numbers on a scale), this can sometimes have them overlooking the positive changes that are happening to their body composition.

What is Body Composition?

Body composition refers to how the various substances in the body are proportioned. A few examples of the variety of components that make up the body include:

• Water

• Protein

• Fat

• Minerals

All of these components and the balance between them are important. People tend to focus on weight gain and loss; however, when it comes to health, there is much more to look at than numbers on a scale. It’s the type of weight gain or weight loss that’s far more important.

As people engage in body composition exercises, they’ll notice changes in their body composition. Even though people may not lose weight, they could be adding lean muscle while also losing fat mass. For those who exercise regularly, it’s vital to track not only weight gain and loss but also the changes in body composition that are occurring. Understanding what exercises improve body composition and tracking these changes can help individuals more effectively monitor their progress.

This should be done to ensure they aren’t losing muscle mass. It’s crucial to track this because, as people exercise, muscle fibers are torn. During the recovery process, they need to be rebuilt. If people are overtraining, this could actually lead to a reduction in muscle mass because the body isn’t able to “catch up” and rebuild the large number of muscle fibers that were broken down, eventually leading to lost muscle.

How Does Aerobic Exercise Impact Body Composition?

People who struggle with being overweight or obese have likely been told that aerobic exercise is a cornerstone of any weight loss routine.

The key to aerobic exercise is that it keeps the heart rate elevated for a continuous amount of time. Over time, this can lead to a healthier fat-to-lean mass ratio, making aerobic exercise an essential body composition activity.

However, aerobic exercise goes beyond just weight loss. It also plays a significant role in improving body composition and overall health:

• Fat Reduction: Aerobic workouts target body fat, helping individuals lower their overall fat percentage.

• Cardiovascular Benefits: Regular aerobic activity strengthens the heart and lungs, improving circulation and oxygen delivery to the muscles.

• Metabolic Boost: By maintaining an elevated heart rate, aerobic exercise increases calorie burn during and after workouts, which supports long-term fat loss.

• Preservation of Lean Mass: While aerobic exercise primarily targets fat, combining it with proper nutrition ensures lean muscle is preserved during weight loss efforts.

Studies on Aerobic Exercise and Body Composition

A study published by the American Physiological Society examined the effects of regular exercise in adults. This study lasted eight months and placed adults in either aerobic training programs, resistance training programs, or a combined program.

Key Findings:

• Participants in the aerobic training group experienced the most significant overall weight loss, including impressive fat mass reduction.

• The resistance training group, while losing less fat mass, gained more fat-free mass, such as lean muscle.

Another study placed obese adolescents on one of two intense exercise regimens: an aerobic exercise program or a concurrent exercise program (meaning aerobic and resistance program). Each program was supervised and lasted 50 minutes per day, three times per week, for 20 weeks. After this, these two groups were compared to each other and to a control group that did not exercise.

Key Findings:

• Both exercise groups reduced body fat by 2.9% to 3.6%, while the control group saw no reduction in body fat.

• Positive changes in lipid profiles were observed in both the aerobic and concurrent training groups, reflecting improved cardiovascular health.

• No significant changes in fat-free mass were observed in any group, including the control group, indicating that fat loss was the primary outcome of the exercise programs.

Both studies showed that aerobic training can help people lose weight and body fat. On the other hand, the second study shows that concurrent training may have a similar effect as aerobic training. How does resistance training, on its own, impact body composition?

How Does Resistance Training Impact Body Composition?

Resistance training helps people of all ages increase muscle strength by making the muscles work against another force or weight. A few examples of resistance training include:

• Free weights

• Weight machines

• Resistance bands

• Bodyweight exercises

Resistance training is one of the most effective body composition exercises for increasing lean muscle mass. As the body works and the muscles contract to overcome the opposing force, the skeletal muscles will become stronger. This process:

• Increases fat-free mass (lean muscle)

• Boosts metabolism by requiring more energy to maintain muscle tissue

• Improves muscular endurance and strength

• Supports long-term fat loss by raising resting energy expenditure

Studies on Resistance Training and Body Composition

A study published in the Journal of Medicine investigated how resistance training can help elderly individuals. The researchers recruited seniors who were struggling with their physical abilities and placed them in a resistance-training exercise program.

Key Findings:

• Significant increases in fat-free mass (lean muscle)

• Improved gait speed, muscle mass, and overall physical capacity

• Enhanced ability to perform daily activities due to greater mobility

Resistance training is highly beneficial for aging populations, as it not only improves body composition but also helps maintain independence and quality of life by enhancing mobility and strength.

Of course, resistance training isn’t just for the elderly.Research published in the Journal of Strength and Conditioning examined the effects of resistance training in men. Participants followed various resistance training programs with different frequencies.

Key Findings:

• More muscle strength across all training frequencies

• Enhanced muscular endurance

• Increased thickness of major muscle groups, indicating gains in lean muscle mass

Resistance training effectively improves lean body mass, muscle strength, and endurance — regardless of the training frequency. It’s an excellent exercise option for individuals seeking to build and maintain lean muscle composition.

Both these studies showcase that resistance training is a great way to increase lean muscle mass. Not only that, but resistance training also improved the physical capacity of the elderly, leading to significant improvements in their quality of life. This evidence supports the positive capabilities resistance training has in both building lean body mass as well as maintaining lean mass in aging populations who are at risk of muscle loss.

How Does Vibration Exercise Impact Body Composition? 

Vibration exercise has received attention recently because of its ease of use. The thinking behind vibration exercise is that it could stimulate the muscle fibers without requiring people to travel to a gym, stress their bones, or even break a sweat. Even though it is relatively new, there is some objective data on vibration exercise.

​​Studies on Vibration Exercise and Body Composition

One study divided postmenopausal women into three groups where they participated in either resistance training (RT), vibration training with resistance training, or no training at all. They measured their body composition prior to starting the eight-month study and after the study was completed. 

Some of the findings included:

• Both the RT group and the RT group with vibration increased their lean tissue mass

• The control group did not show any increase in lean tissue and gained body fat

• Only the combination of vibration training with RT showed a drop in body fat percentage

A study published in the Journal of Sports Medicine and Fitness placed male athletes in a training program incorporating vibration training. One group had lower-limb strength training with vibration training, and the other group had lower-limb strength training without vibration training.

Key Findings:

• Athletes in the vibration training group experienced a 5% improvement in leg extension strength.

• Improvements in balance and vertical jump height (peak vertical lift) were also observed in the vibration training group.

• The group without vibration training showed no comparable gains in these areas.

Even though vibration training is still in its infancy, it may hold some promise in improving body composition.

Tips for Staying Consistent with Your Exercise Routine

Maintaining a regular exercise routine can be challenging, but consistency is key to reaping the benefits of physical activity. Here are some practical tips to help you make exercise a lasting part of your lifestyle:

• Set Realistic Goals: Start with clear, achievable goals that align with your fitness level and desired outcomes. For example, instead of saying, “I’ll work out every day,” aim for “I’ll exercise three times a week.” Gradually increase the frequency or intensity as you build confidence and endurance.

• Find Activities You Enjoy: Consistency comes easier when you enjoy what you’re doing. Experiment with different types of exercise — like dancing, swimming, weightlifting, or yoga — to find what motivates you. If you look forward to your workouts, you’re more likely to stick with them.

• Create a Schedule and Stick to It: Treat your workouts like appointments and block out time in your calendar. Whether it’s in the morning, during lunch, or in the evening, choose a time that works best for your lifestyle and energy levels. Consistency in timing helps solidify exercise as a habit.

• Track Your Progress: Keep a journal or use an app to log your workouts, track your progress, and celebrate milestones. Seeing tangible results, such as improved endurance or strength, can keep you motivated and reinforce your commitment.

• Reward Yourself: Set small rewards for achieving fitness goals, like treating yourself to new workout gear, a massage, or a relaxing day off. Rewards act as positive reinforcement, encouraging you to stay consistent.

• Be Flexible and Adaptable: Life happens, and sometimes your plans may need to change. If you miss a workout, don’t be too hard on yourself — just get back on track the next day. Being flexible and adaptable helps you stay committed in the long run.

• Focus on the Long-Term Benefits: Remind yourself why you started. Whether it’s better health, more energy, or improved strength, focusing on the long-term benefits can help you push through short-term challenges. Visualize the positive changes you’re working toward and let them fuel your motivation.

A Well-Rounded Exercise Program

As people continue to struggle with obesity, exercise is more important than ever. It’s vital to combine diet and exercise to not only lose weight but have a favorable impact on body composition as well.

Furthermore, it’s critical to have a well-rounded exercise routine that touches on all types of fitness. Aerobic exercise is effective at maintaining an elevated heart rate and losing body fat. On the other hand, resistance training helps to build lean muscle mass. 

Even vibration training could have its place.

Therefore, when individuals are looking to improve their overall health, it’s essential to not only track overall weight but body composition as well. Even though people may not see a dramatic reduction in weight, they could be swapping fat mass for fat-free mass. And this, friends, is progress!

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David Randolph graduated from medical school at the University of North Carolina in Chapel Hill. He is currently completing his Residency in Pediatrics at the University of South Carolina.