イタリア産天然溶岩石を使った溶岩ホットヨガスタジオ「オンザショア」

イタリア産天然溶岩石を使った溶岩ホットヨガスタジオ「オンザショア」

Strength training, metabolism and the science of weight regain

ジムでバーベルを使ったスクワットに取り組む女性を背後から捉えた写真 立川駅徒歩1分年中無休の溶岩ホットヨガスタジオ

Does resistance training after weight loss prevent regain?

Now turn to studies that directly followed the period after weight loss. A 2026 systematic review and meta-analysis included 11 randomized trials with 568 participants who had overweight or obesity and exercised during maintenance after successful weight loss. Exercise groups regained an average of 2.81 kg less than control groups. The 95% confidence interval represented 0.51–5.12 kg less regain. The authors described a small but consistent benefit for maintaining weight.[11]

The interval of 0.51–5.12 kg less regain concerns the estimated average difference between exercise and control groups, rather than the range of weight changes among individual participants. This synthesis covered exercise interventions as a group, including resistance exercise, rather than testing resistance training alone. The fat-mass difference was −3.39 kg, but its 95% confidence interval ran from −7.24 to 0.46 kg and the result was not significant. There was also substantial variation between studies, leaving the fat-mass effect inconclusive.[11]

So a finding of less weight regain immediately raises further questions. What kinds of exercise were pooled? Did the result concern body weight, fat mass or both? In this review, a small, consistent benefit for weight regain sat beside uncertainty about fat mass. Those conclusions can coexist. The review supports exercise during maintenance, but it cannot be used to promise a particular fat-mass outcome or to award the full pooled benefit specifically to resistance training.[11]

A resistance-training trial with an unfavorable maintenance result is especially relevant. In 2018, 70 postmenopausal women with overweight or obesity were randomized to a control group or a resistance-training group after 6 months of dietary weight loss. They had lost an average of 5.05 kg. The resistance program then continued for a year, with 3 sessions a week in the first half and 2 a week in the second. Fifty-four participants completed the study, and average training adherence was 64%.[4]

During maintenance, weight increased by 0.98 kg in the control group and 1.33 kg in the resistance group. There was no significant between-group difference. Fat mass, resting expenditure and total energy expenditure also showed no between-group differences. Both groups had a greater-than-predicted reduction in resting expenditure after weight loss and at the end of maintenance. Under the tested conditions, adding resistance training did not improve weight maintenance.[4]

The result belongs to postmenopausal women who began the resistance intervention after losing weight, with average adherence of 64%. The trial tested a program and did not find the proposed maintenance benefit. Its training schedule alone cannot serve as a guarantee against regain. It also gives no basis for concluding that better adherence would necessarily have reversed the result.[4]

A 2009 follow-up study found favorable outcomes among women who continued exercising. Ninety-seven women were initially randomized to aerobic exercise, resistance exercise or no exercise, lost weight through diet and were followed for a year. The maintenance exercise schedule was 2 sessions a week, each lasting 40 minutes. Because not everyone continued the exercise, the analysis separated participants who adhered from those who did not.[13]

Weight regain was 3.1 kg among aerobic-exercise adherers and 3.9 kg among resistance-exercise adherers. Each of the other groups regained more than 6.2 kg. Visceral fat increased by less than 0.8% in the adhering groups, a nonsignificant change, compared with 38% in the nonadhering exercise groups and 25% in the no-exercise group. The adhering aerobic and resistance groups did not differ significantly on any measured outcome.[13]

Grouping people according to whether they kept exercising is different from the original randomized assignment. People who continued may have differed in other ways as well. The follow-up therefore gives a useful picture of continued exercise and later outcomes, but adherence-based comparisons do not isolate exercise as cleanly as the initial allocation might suggest. Even adherers regained weight. Their result was less regain, rather than complete prevention.[13]

The schedule is still useful when thinking about a calendar. It names a concrete amount of exercise that participants were asked to sustain through maintenance. But the favorable outcomes belong to those who continued in this study, with the limitations of that comparison. The null randomized maintenance trial remains relevant alongside it. Choosing a repeatable schedule is a practical decision; presenting that schedule as a proven barrier against any regain would go beyond these results.[4][13]

A 2022 analysis examined the link between fat-free-mass loss and subsequent regain. It followed 141 premenopausal women with overweight who had lost weight through diet alone, diet plus aerobic exercise or diet plus resistance exercise. Average weight loss was 12.1 kg, followed by average regain of 6.0 kg over the next year. Greater loss of fat-free mass during weight reduction was associated with greater later weight regain.[1]

The association remained after adjustment for intervention type. The adjusted coefficient had a 95% confidence interval of −0.13 to −0.01. That statistical relationship supports taking fat-free-mass preservation seriously, but it does not establish the mechanism. The authors identified the possible roles of appetite and energy expenditure as questions for further research. An association between what was lost and what returned is not proof that one particular metabolic pathway caused the return.[1]

This is where the overall evidence becomes more useful than a slogan. Resistance training during dietary weight loss has fairly coherent support for preserving fat-free mass. Exercise during maintenance has a small pooled benefit for limiting weight regain. A trial specifically adding resistance training during maintenance in postmenopausal women found no improvement. The association study connects fat-free-mass loss with later regain, while leaving the explanation unresolved.[1][2][4][11]

For someone planning the next stage, these findings suggest distinct questions to take into a conversation with an instructor. What is the aim during dietary weight loss? What exercise schedule can continue afterward? Which outcomes will be used to judge progress? The studies offer evidence relevant to each question, but no single result answers all of them. Keeping the stages separate allows a reasoned expectation of training without treating later weight gain as proof that someone failed to try hard enough.[1][2][4][11]

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Common misconceptions

“Keep the muscle and resting expenditure must stay the same” is too certain. In the premenopausal-women trial, the resistance group preserved resting expenditure. In the recreational-athlete analysis, expenditure fell even among people whose fat-free mass increased. The findings concern different populations and conditions, and fat-free mass is not identical to muscle mass. Preserving a component of body composition does not automatically establish that the whole measured resting expenditure has been preserved.[5][7][8]

“If strength training barely changes the scale, it has failed” also narrows the assessment. Adding resistance exercise to diet did not produce a significant pooled weight difference, yet it did improve the fat-free-mass and fat-mass outcomes. A program intended to preserve fat-free mass needs to be assessed against that aim. The total-weight result remains important, but it should not erase results for the components of weight. A small scale difference can sit alongside a meaningful difference in what was lost.[2]

“Start strength training once the diet ends and the regain problem is solved” moves evidence from one phase into another. The randomized trial introducing resistance training after dietary weight loss in postmenopausal women did not improve maintenance. The broader exercise review found less regain on average. Together, these findings support planning both the weight-loss phase and the maintenance phase, while retaining uncertainty about the specific maintenance benefit of resistance training.[2][4][11]

Finally, a rise in resting expenditure and a fall in fat mass should be checked separately. One resistance trial found higher resting expenditure; another diet-and-training trial found fat loss without a significant between-group metabolic change. Hearing the name of an exercise does not provide a fixed daily increase in resting calorie expenditure. The studies measured several outcomes, and their answers differed across those outcomes. That is a reason to ask for a precise claim rather than accepting “boosts metabolism” as a complete explanation.[14][18]

立川駅徒歩1分年中無休の溶岩ホットヨガスタジオ

What you can do today

  • Make space for resistance training on 3 days a week after choosing movements and an intensity suited to you. That was the frequency used for 6 months in the randomized trial involving sedentary, healthy men and women. It is a studied schedule, rather than a promise of a specific metabolic increase for you.[14]
  • When planning exercise after weight loss, consider a repeatable schedule of 2 sessions a week, 40 minutes each, of aerobic or resistance exercise. This was the amount used in the year-long follow-up of women. Those who continued had less regain, but still regained weight, and the adherence comparison has limitations.[13]
  • Have an instructor help adjust resistance intensity. The postmenopausal-women maintenance trial used 70–80% of the maximum weight participants could lift once, yet maintenance did not improve. That study intensity is not a target for an inexperienced person to test alone.[4]
  • At the start of dietary weight loss, agree with an instructor how you will assess fat-free mass and strength as well as body weight. Make what you want to preserve part of the conversation, so the scale is not asked to represent every aim of the program.[2]
  • Plan meals so that reducing overall intake does not inadvertently mean cutting protein too far. The review identified protein as important for preserving or increasing fat-free mass with exercise.[6] Use the older-women trial’s 1.0 g of protein per kilogram of body weight per day as a concrete example when considering the amount in your meals. Both groups consumed that amount, and the resistance group preserved fat-free mass. The study compared training conditions, not the optimality of different protein intakes.[8]

Give the maintenance phase a weekly place at On the Shore Tachikawa

Exercise needs a place in the calendar during dietary weight loss and after it ends. For the maintenance phase, a recurring visit to On the Shore Tachikawa can help keep the exercise habit going. On the Shore Tachikawa (オンザショア立川店) is a lava-stone hot yoga studio open every day 8:00–23:30. It is a 1-minute walk from the North Exit of JR Tachikawa Station, at 3F Etoile Bldg, 2-14-10 Akebonocho, Tachikawa, Tokyo. Check prices alongside the hours when considering a regular appointment.

Many of our yoga instructors speak English, and the studio’s owner often helps guests from the US bases in English herself. Participation is unavailable to guests whose doctor has told them to avoid exercise. During pregnancy, guests cannot take lava-stone hot yoga; the studio offers room-temperature maternity yoga.

Personal training, Pilates, HIIT, boxercise and women-only kickboxercise are among the options, alongside room-temperature yoga and lava-stone hot yoga. Yoga alone includes 25+ kinds of lessons. For a first visit through yoga, the tax-inclusive ¥1,980 trial includes a 60-minute lesson, mat rental, 1 face towel and 2 bath towels. Use the trial booking page to book that lesson. A recurring studio visit can give exercise a place in the maintenance calendar; the resistance-training findings above do not establish weight-loss effects for these lessons.

立川駅徒歩1分年中無休の溶岩ホットヨガスタジオ

References

  1. Association between Fat-Free Mass Loss after Diet and Exercise Interventions and Weight Regain in Women with Overweight — C. Martins et al., 2022, Medicine and science in sports and exercise. DOI: 10.1249/mss.0000000000002992
  2. 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 — A. Binmahfoz et al., 2025, BMJ Open Sport & Exercise Medicine. DOI: 10.1136/bmjsem-2024-002363
  3. A one-year resistance training program following weight loss has no significant impact on body composition and energy expenditure in postmenopausal women living with overweight and obesity. — L. J. Hintze et al., 2018, Physiology & behavior. DOI: 10.1016/j.physbeh.2018.03.014
  4. Resistance Training Conserves Fat‐free Mass and Resting Energy Expenditure Following Weight Loss — G. R. Hunter et al., 2008, Obesity. DOI: 10.1038/oby.2008.38
  5. The Role of Diet and Exercise for the Maintenance of Fat-Free Mass and Resting Metabolic Rate During Weight Loss — P. Stiegler et al., 2006, Sports Medicine. DOI: 10.2165/00007256-200636030-00005
  6. The increase in fat-free mass during weight loss does not prevent greater than predicted reductions in resting energy expenditure in recreational athletes. — Mikael F. Kanaan et al., 2026, International journal of obesity. DOI: 10.1038/s41366-026-02179-z
  7. Resistance Training Preserves Fat-free Mass Without Impacting Changes in Protein Metabolism After Weight Loss in Older Women — Wayne N. Campbell et al., 2009, Obesity (Silver Spring, Md.). DOI: 10.1038/oby.2009.2
  8. The effects of exercise interventions on weight regain after weight loss: a systematic review and meta-analysis — Jia-Cheng Wang et al., 2026, Scientific Reports. DOI: 10.1038/s41598-026-57804-8
  9. Exercise training prevents regain of visceral fat for 1-year following weight loss — G. R. Hunter et al., 2009, Obesity (Silver Spring, Md.). DOI: 10.1038/oby.2009.316
  10. Irisin does not mediate resistance training-induced alterations in resting metabolic rate. — F. Scharhag-Rosenberger et al., 2014, Medicine and science in sports and exercise. DOI: 10.1249/mss.0000000000000286
  11. Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta‐analysis — P. Lopez et al., 2022, Obesity Reviews. DOI: 10.1111/obr.13428
  12. Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. — T. Miller et al., 2017, International journal of sport nutrition and exercise metabolism. DOI: 10.1123/ijsnem.2017-0221

Cover photo: A woman performing a barbell squat in a gym, viewed from behind. (Photo: Nenad Stojkovic / CC BY 2.0 / Wikimedia Commons)

Information as of October 2026. For your own health, consult a doctor.

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