A recent study compared physiological and hormonal responses to cardio and resistance training, matching calorie burn and session duration precisely. The findings reveal that resistance training drives far greater fat-burning effects than calorie counts alone suggest.
The experiment involved 12 healthy, recreationally active women. Researchers measured calories burned during a Les Mills BodyPump class—using light to moderate weights with high reps—then matched that exact expenditure in a follow-up cycling session. Blood samples were taken before and after each workout to analyze hormonal changes.
“Calories aren't the best measure of workout effectiveness,” says the lead researcher. “A 300-calorie BodyPump session delivers more long-term benefits than the same calories from cardio.”
Both sessions boosted human growth hormone (HGH), which promotes fat oxidation and muscle growth, but levels were 56% higher after resistance training. Blood lactate—a key trigger for HGH release during intense efforts above the lactate threshold—was 81% higher post-BodyPump versus cycling.
In our tracker-filled world, it's easy to fixate on calories burned. This research underscores that workout quality matters: blending cardio and resistance maximizes benefits, with calories just one piece of the puzzle.
