Strength training raises resting metabolic rate by 9 percent in men, countering age-associated energy expenditure decreases.
As people age, their total energy expenditure (total calories burned in a day) decreases primarily due to declines in resting metabolic rate and the energy expenditure of physical activity, driving increases in body fat. Strength training increases fat-free mass (muscle mass), offering a promising intervention to offset these declines. A 2001 study found that strength training increased resting metabolic rate in men, regardless of age, by 9 percent.
The study involved young and older men and women participating in a supervised strength training program three days a week for 24 weeks. Participants maintained their usual diet and body weight throughout the study period. Researchers assessed the participants' resting metabolic rate and energy expenditure of physical activity before and after the intervention.
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They found that strength training increased the participants' resting metabolic rate by 7 percent, regardless of age. However, they observed a gender-related difference, with men experiencing a 9 percent increase in resting metabolic rate, while women did not experience a notable increase. This effect persisted even after adjusting for fat-free mass.
These findings suggest that strength training increases resting metabolic rate, an effect influenced by gender but not age. Learn more about the benefits of strength training in this episode featuring Dr. Brad Schoenfeld.