A new network meta-analysis of 51 randomized controlled trials has dissected the distinct benefits of different exercise modalities for sedentary adults, providing a clear, evidence-based roadmap for targeting specific health goals ^[1]. By analyzing data from 2,201 participants, the study demonstrates that for optimal health outcomes, the type of exercise you choose matters significantly. The data reveals that aerobic training is the superior intervention for reducing body fat, while strength training is the most potent for improving VO₂max, a key marker of cardiorespiratory fitness and longevity.

Key Findings

This network meta-analysis synthesized data from 51 RCTs to compare the effectiveness of various exercise protocols on body composition and cardiorespiratory fitness.

• Best for Body Fat Reduction: Aerobic training was ranked as the most effective modality for lowering body fat percentage, achieving the highest statistical probability of being the best intervention
• Best for VO₂max Improvement: Strength training was ranked as the most effective intervention for increasing maximal oxygen uptake (VO₂max), demonstrating superior efficacy over other forms of exercise
• Best for VO₂peak Improvement: Aerobic training also ranked highest for improving peak oxygen uptake (VO₂peak), a related but distinct measure of cardiorespiratory capacity

The Longevity Context

These findings provide high-resolution guidance for tackling two of the most significant modifiable risk factors in longevity: poor metabolic health (excess adiposity) and low cardiorespiratory fitness. A sedentary lifestyle is independently associated with a substantially higher risk of all-cause mortality, cardiovascular disease, and type 2 diabetes^[2]. This study's primary outcomes directly address the reversal of sedentary physiology.

The importance of VO₂max as a longevity biomarker cannot be overstated. Large-scale meta-analyses have established it as a powerful, quantitative predictor of all-cause mortality, with each 1-MET (Metabolic Equivalent of Task, ~3.5 ml/kg/min of VO₂) improvement in fitness associated with a 13-15% reduction in mortality risk^[3]. The finding that strength training is superior for improving VO₂max is particularly notable, as it highlights a potent benefit beyond muscle hypertrophy. The optimal approach, as supported by decades of research and major institutional guidelines, is a comprehensive exercise program that includes both aerobic and resistance components to elicit a broad range of health adaptations^[4]. This study reinforces that concept by showing each modality has a distinct, primary advantage.

Actionable Protocol

Tailor your exercise regimen based on your primary health optimization goal, while aiming for a comprehensive weekly plan.

1. Primary Goal: Reduce Body Fat %: Prioritize aerobic exercise. Aim for 150-200 minutes per week of moderate-intensity continuous training (e.g., Zone 2 cardio where you can hold a conversation) or 75 minutes of vigorous-intensity training.
2. Primary Goal: Increase VO₂max: Prioritize strength training. Engage in 2-3 sessions per week focusing on compound movements (squats, deadlifts, overhead press, rows) with progressive overload.
3. Comprehensive Longevity Protocol: Combine both modalities for synergistic benefits. A balanced weekly schedule could include 2 full-body strength training sessions and 3 aerobic sessions of 45-60 minutes each.