EIGHT WEEKS OF RESISTANCE TRAINING CAN
SIGNIFICANTLY ALTER BODY COMPOSITION IN
CHILDREN WHO ARE OVERWEIGHT OR OBESE
MICHAEL R. MCGUIGAN,1,2 MELISSA TATASCIORE,1 ROBERT U. NEWTON,1,2 AND SIMONE PETTIGREW3
1
School of Exercise, Biomedical and Health Sciences, 2Vario Health Institute, Edith Cowan University, Joondalup, Australia;
and 3University of Western Australia, Crawley, Australia
ABSTRACT
McGuigan, MR, Tatasciore, M, Newton, RU, and Pettigrew, S.
Eight weeks of resistance training can significantly alter body
composition in children who are overweight or obese. J Strength
Cond Res 23(1): 80–85, 2009—The purpose of this study was
to investigate the effect of an 8-week resistance training pro-
gram on children who were overweight or obese. Forty-eight
children (n = 26 girls and 22 boys; mean age = 9.7 years)
participated in an 8-week undulating periodized resistance
training program for 3 d
wk21. Measures of body composition
via dual-energy X-ray absorptiometry, anthropometry, strength,
and power were made before and after the training intervention.
There was a significant decrease in absolute percent body fat of
2.6% (p = 0.003) and a significant increase in lean body mass of
5.3% (p = 0.07). There were no significant changes in height,
weight, body mass index, total fat mass, or bone mineral content.
There were significant increases in 1-repetition maximum squat
(74%), number of push-ups (85%), countermovement jump height
(8%), static jump height (4%), and power (16%). These results
demonstrate that the resistance training program implemented
produces significant changes in body composition and strength
and power measures, as well as being well tolerated by the
participants. An undulating periodized program provides
variation and significantly increases lean body mass, decreases
percent body fat, and increases strength and power in children
who are overweight and obese.
KEY WORDS strength training, obesity, exercise
INTRODUCTION
O
besity among children is a growing public health
concern in many countries. For example, in
Australia the prevalence of overweight and
obesity in children ages 2–18 years has increased
Address correspondence to Michael R. McGuigan, m.mcguigan@ecu.
edu.au.
23(1)/80–85
Journal of Strength and Conditioning Research
Ó 2009 National Strength and Conditioning Association
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80 Journal of Strength and Conditioning Research
Copyright © N ational S trength and Conditioning A ssociation. Unauthorized reproduction of this article is prohibited.
by approximately 20–25% (1). Even more disturbing is that
childhood obesity is strongly predictive of obesity in early
adulthood (15). Obesity in children has been associated with
health problems such as hypertension and Type II diabetes
(3). A major concern is developing and investigating effective
and practical interventions for the management of children
who are already overweight and who are at risk of developing
health problems and of suffering from reductions in quality of
life as a result of further weight gain; this is a research priority.
It is clear that, along with nutrition and lifestyle, exercise
plays a significant role in overcoming obesity in children.
Many research studies have shown the benefits of exercise for
children, and resistance training is gaining in popularity for
use with children (7,8,14,18). Resistance exercise, which
includes the use of body weight and external resistance, offers
an alternative to other modes of exercise that may not be
tolerated as well by children who are overweight. Because of
their larger body mass, these children are typically stronger
than their peers and, therefore, receive positive feedback
from this type of exercise, which helps to improve their self-
esteem (14). This provides a relative psychological advantage
over other types of activity that require aerobic ability or
agility and that, therefore, put children who are obese at
a distinct disadvantage.
Although most research has suggested that increased levels
of physical activity combined with improved nutrition can
improve body composition and the health of children who
are obese or overweight, the majority of these programs use
aerobic exercise interventions that may not be well tolerated
by children who are overweight and obese (17). One reason
for the failure of aerobic-based interventions, such as brisk
walking, is that excess weight increases the intensity of
weight-bearing activity, resulting in higher perceived exer-
tion among children who are overweight or obese compared
with children of normal weight performing the same activity.
Further, there is increased risk of musculoskeletal overuse
injury, particularly in ground-based activities, and thermal
stress when children who are overweight and obese perform
continuous exercise modalities (17).
Resistance exercise has been demonstrated to have good
efficacy and acceptance by adults who are overweight and

obese, reducing body fat and increasing self-esteem and body
image. Nevertheless, it remains to be determined whether
resistance training results in similar positive outcomes for
children who are overweight and obese. It has previously
been shown that participation in a resistance training
program can produce significant improvements in body
composition, including decreased body fat and increased
muscle and bone mass, in normal-weight boys ages 13–
17 years (16). Sothern et al. (13) examined the effects of a
moderate-intensity, progressive resistance training program
for 10 weeks for 15 preadolescent children who were obese
and between the ages of 7 and 12 years. They reported
improved strength, power, muscular endurance, bone
density, motor performance, self-satisfaction, self-esteem,
and body image. Similarly, Yu et al. (18) have shown that
only 6 weeks of resistance training and dietary control
improved lean body mass in 41 children who were obese. It
seems that the intermittent nature of resistance exercise and
the increased lean body mass that results from this form of
training can have positive impacts on overall body
composition.
Because of the growing popularity of youth resistance
training, further studies are needed to evaluate the effects of
varying the combination of sets and repetitions on these and
other health and performance measures in children who are
obese. Therefore, the purpose of this study was to determine
the efficacy of an 8-week resistance training program on body
composition in children who were overweight and obese. It is
important to know the answer to this question because it can
assist strength and conditioning professionals and exercise
physiologists in designing the most effective programs in
terms of both physical outcomes and compliance.
METHODS
Experimental Approach to the Problem
The study involved an 8-week training intervention for 48
children who were overweight and obese. All subjects
participated in a supervised resistance training program
(3 d
wk21) for 8 weeks. The subjects were measured at
baseline and after the training program for body composition,
body mass index (BMI), strength, power, and activity levels.
For all performance tests and training, the subjects were
familiarized with the technique in a separate session.
Subjects
The participants were between the ages of 7 and 12 years.
Each subject’s BMI (kg
m22) was used as an index of relative
weight. Children with a BMI $ 95th percentile were
classified as obese, and those with a BMI $ 85th percentile
were classified as overweight (9). On the basis of statistical
power analysis for n size determinations, approximately 25
participants were needed to attain a statistical power of
0.80 at an alpha level of p = 0.05. Maturity status was self-
reported (Tanner stage) by participants with the help of their
parent(s). The study was approved by the university human
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research ethics committee, and all children and their legal
guardians were informed of the experimental risks and signed
a consent document before the start of the study.
Testing Protocols
Diet. Nutritional intake was assessed on 3 days (2 ‘‘normal’’
school days, and 1 ‘‘other/weekend’’ entry) at weeks 0 and 8.
The children and their parents were provided with specific
verbal and written instructions and procedures for recording
all foods and beverages consumed during the 3-day period.
Dietary records were checked for any significant changes in
consumption and eating habits over the course of the study.
Activity Records. Subjects were required to record any
significant physical activity that they performed during any
3 days of their choice at baseline. They were asked to include
specific information regarding the type of exercise, duration,
and intensity (using the rating of perceived exertion [RPE]
scale). Activity records were checked for any significant
changes in activity levels at weeks 0 and 8.
Anthropometric Measurements. Anthropometric measurements
of height and weight were determined using standard
procedures at weeks 0 and 8. Body mass was measured on
an electronic scale (HW200, A&D Mercury Pty Ltd,
Thebarton, SA) to the nearest 100 g, and height was
determined with a wall-mounted stadiometer (Model 220,
SECA, Hamburg, Germany) to the nearest millimeter, with
children wearing lightweight clothing and no shoes. All
anthropometric measures were carried out by the same
investigator.
Body Composition and Bone Density. Body composition analysis
was performed using dual-energy X-ray absorptiometry
(DXA, Hologic). Percent body fat from the DXA testing
was calculated as fat tissue mass divided by the total soft tissue
mass plus the estimated bone mineral content (BMC).
Coefficients of variation (CVs) in our laboratory (duplicate
scans with repositioning) for body composition components
are less than 1.0% (10).
Strength. Maximal strength of the lower body was determined
using a machine squat exercise. Warm-up trials were
performed using 30% (8–10 repetitions), 50% (4–6 repeti-
tions), 75% (2–4 repetitions), and 90% (1 repetition) of each
subject’s estimated 1-repetition maximum (1RM). The load
was then increased to a point at which the child had 3–4
maximal efforts to determine the 1RM. Adequate rest was
allowed between trials (3–5 minutes). Each participant was
asked to lower the bar to a knee angle of 90° (marked by an
audible cue and adjustable stoppers) and immediately move
the resistance upward in a controlled but forceful fashion to
the starting position. Previous research has demonstrated that
children can safely perform 1RM strength tests, provided that
appropriate procedures are followed (5). The reliability of the
test was high, with CV = 6.9% (determined in 10 children
using repeat testing).
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Resistance Training Can Alter Body Composition

Power. Power and vertical jump height were measured using
the Ballistic Measurement System (Performance Plate, Fitness
Technology, Adelaide, Australia). Countermovement jump
(CMJ) and static jump (SJ) squats were performed. The CMJ
involved lowering to a self-selected depth and explosively
jumping upward as quickly as possible with the feet leaving
the floor. The SJ used the same procedure except that the
child was asked to pause for 2–3 seconds at the bottom
position before explosively jumping upward. Vertical ground
reaction forces were recorded using a force plate (Fitness
Technologies, Adelaide, Australia). Measures of relative peak
power and vertical jump height were recorded. Each subject
performed 3 trials, and the best result was used for analysis.
The reliability of the test was high, with CV = 5.1% for power
and 9.8% for jump height (determined in 10 children using
repeat testing).
Muscular Endurance. To assess muscular endurance, the
children were asked to perform as many push-ups as possible.
These were performed using full push-ups with a shoulder-
width grip. They were also required to maintain a constant
cadence (steady pace) as determined by the tester.
Training Procedures
The resistance training sessions consisted of total body
workouts using a combination of different body weight and
power exercises, as well as a variety of equipment (Table 1).
The families of the participants were encouraged to attend all
the sessions in order for them to actively support their
children and to be directly involved in the study. The primary
aim was to incorporate exercises that required minimal
equipment including dumbbells, elastic bands, medicine balls,
and weighted bags. The program consisted of varying
training loads within each week of training (i.e., undulating
variation) as well as increasing intensity during the 8 weeks.
This type of program has been found to be effective for
improving body composition in normal-weight boys (16).
The first workout of the week consisted of 3 sets of 8–
10RM. Exercises used included squats, bench presses, lunges,
rows, shoulder presses, push-ups, and sit-ups. The second
workout involved high-volume, moderate-intensity training
sessions, with three sets each of squats, straight leg deadlifts,
flys, front raises, triceps extensions, bicep curls, and heel raises,
performed using 10–12RM. The third workout involved
moderate- to high-intensity training sessions including
explosive power exercises; three sets each of repetitive-body
weight squat jumps, CMJs, explosive hang pulls, bench
presses, rows, shoulder presses, and sit-ups were performed
using 3- to 5-repetition training loads. Such periodized
training has been shown to be effective for normal-weight
children (4,16).

TABLE 1. Training program.

Day Order Exercise Sets Min reps Max reps Tempo Rest

1 1 Squat 3 8 10 Controlled 90 s
2 Press 3 8 10 Controlled 90 s
3 Upright row 3 8 10 Controlled 90 s
4 Lunge 3 8 10 Controlled 90 s
5 Push-up 3 Max Controlled 90 s
6 Arm curl 3 8 10 Controlled 90 s
7 Tricep dip 3 8 10 Controlled 90 s
8 Abdominal 3 12 15 Controlled 90 s

2 1 Squat 3 10 12 Controlled 60 s
2 Deadlift 3 10 12 Controlled 60 s
3 Chest fly 3 10 12 Controlled 60 s
4 Front raise 3 10 12 Controlled 60 s
5 Row 3 10 12 Controlled 60 s
6 Calf raise 3 12 15 Controlled 60 s
7 Tricep extension 3 10 12 Controlled 60 s
8 Abdominal 3 12 15 Controlled 60 s

3 1 Jump 3 5 5 Fast 3 min

2 High pull 3 3 3 Fast 3 min
3 Press 3 5 5 Fast 3 min
4 Upright row 3 5 5 Fast 3 min
5 Squat jump 3 3 3 Fast 3 min
6 Lying press 3 5 5 Fast 3 min
7 Broad jump 3 3 3 Fast 3 min
8 Abdominal 3 10 10 Fast 60 s

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Each session was supervised by qualified exercise instruc-

tors who kept detailed training logs of all the sets, repetitions,
and exercises performed by each subject, which were later TABLE 2. Body composition responses before and
used to measure overall training compliance. Measures of the after the training program.
children’s RPE were also recorded after each exercise and at Week 0 Week 8
the end of each training session. They were also used as
a monitoring tool. The OMNI RPE scale was used because Height (cm) 146.0 6 8.0 147.2 6 7.7
Weight (kg) 55.2 6 10.0 56.3 6 10.1
this scale has been previously validated in children (12).
BMI 25.6 6 3.1 25.9 6 3.2
Statistical Analyses Fat mass (kg) 22.5 6 5.7 21.3 6 5.6
Lean body mass (kg) 32.2 6 5.5 33.9 6 5.3*
Data were reported as mean 6 SD. The criterion alpha
% Fat 39.9 6 4.6 37.3 6 4.3*
level for significance was set at p # 0.05. One-way analysis BMC (g) 1292 6 201 1310 6 226
of variance was used to compare pre and post variables.
Reliability of the criterion measures was determined Values are mean 6 SD.
BMI = body mass index; BMC = bone mineral content.
using CV. *p # 0.05.

RESULTS
There were no reported training injuries or excessive muscle
soreness at any stage of the training program. Training
Nutritional Intake and Activity Levels
compliance was 89 6 7% (mean 6 SD). We originally had
No significant changes of nutritional intake or activity levels
63 children enroll in the study, but 15 withdrew before the
outside of the extra participation in the resistance training
completion of 8 weeks. When reasons for withdrawal were
program were seen over the course of the study.
given, they included lack of time, other commitments, and
moving interstate. Thirty-eight children were in Tanner DISCUSSION
stage 1, and 12 were in stage 2.
These results clearly demonstrate that the resistance training
Body Composition program was able to produce significant changes in body
Changes in percent body fat over time are presented in composition and strength and power measures, as well as
Figure 1. There was a significant decrease in absolute percent being well tolerated by the participants. Although numerous
body fat of 2.6% (p = 0.003). Pre and post values for the studies have investigated the effects of exercise on children,
various body composition measures are presented in Table 2. relatively few have used resistance training models
There was also a significant increase in lean body mass of (8,13,14,18). This study adds to the body of literature by
5.3% (p = 0.07). There were no significant changes in height, showing that a short-term resistance training program can
weight, BMI, total fat mass, or BMC. effectively benefit body composition and physical perfor-
mance in children who are overweight.
Strength and Power Performance
Significant body composition changes were seen in percent
The pre- and posttraining strength and power measures
body fat and lean body mass. The changes in percent fat
are provided in Table 3. There were significant increases in
1RM squat (74%), number of push-ups (85%), CMJ height
(8%), SJ height (4%), and power (16%).
TABLE 3. Exercise performance responses before
and after the training program.

Week 0 Week 8

1RM squat (kg) 22.3 6 8.7 38.8 6 16.1*

Push-ups 2.7 6 4.0 5.0 6 4.8*
CMJ peak
power (W
kg21) 18.6 6 6.4 20.0 6 7.9
CMJ jump height (cm) 19.5 6 6.2 22.1 6 5.3*
SJ peak
power (W
kg21) 16.7 6 10.9 17.3 6 8.1
SJ jump height (cm) 23.1 6 7.9 26.7 6 7.3*
Values are mean 6 SD.
1RM = 1-repetition maximum; CMJ = countermove-
ment jump; SJ = static jump.
*p # 0.05.
Figure 1. Percent fat mass before and after the training program.

VOLUME 23 | NUMBER 1 | JANUARY 2009 | 83

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Resistance Training Can Alter Body Composition
(decreases of up to 7% in some children) that were observed
indicate that an 8-week resistance training program is
sufficient time to produce significant and meaningful
improvements in body composition in overweight children.
Previous studies have shown small (but not significant) effects
on body composition in children who were overweight across
6 weeks (18), and larger, significant effects across 10 weeks
(13). The present study has shown that 8 weeks is adequate
to achieve significant favorable changes in body composition.
The significant increase in lean body mass, in combination
with a relatively small (21.2 kg) decrease in total fat, resulted
in improved body composition. Specifically targeting skeletal
muscle with resistance exercise seems to bring about
significant changes in lean body mass in children who are
overweight/obese.
No significant changes were observed for BMI during the
course of this study. The most likely explanation for this is that
significant increases in lean body mass observed would alter
body composition and negatively affect BMI, albeit a positive
change in terms of health and function. Although other
studies have shown the efficacy of using BMI (9,18), it has to
be questioned whether this is the most accurate method of
measuring obesity in children. This is supported in the
present study, where BMI baseline values ranged from 20.5 to
32.8, whereas percent body fat baseline values ranged from
25.3 to 46.3%. Body mass index alone does have limitations
for assessing overweight/and obesity, and it is suggested that
other measures of assessing body composition in children,
such as weight, skinfolds, or hydrostatic weighing, should be
considered (17). Dual-energy X-ray absorptiometry as used in
our study is the most valid and reliable technique for
assessing body composition in children and adults; however,
the equipment cost is acknowledged. Hussey et al. (11)
recently have suggested that relatively simple measures such
as waist circumference, and perhaps fitness, may also give
a clearer picture of health risk compared with BMI.
Nonetheless, in the present study, the measure of BMI was
used because it was necessary to categorize subjects as
overweight or obese for inclusion into the study. Among
adults, BMI is highly correlated with adiposity (as assessed by
DEXA and other laboratory measures) and can account for
up to 75% of the variability in body fatness (9). Associations
among children, according to Freedman et al. (9), have been
more variable, and associations are relatively weak in some
subgroups. Watts et al. (17) reviewed many studies examining
the effects of resistance training on body composition in
children who are overweight and obese and found that
although exercise training alone does not always seem to
decrease body weight or BMI, it may still be associated with
beneficial changes in percent body fat and lean body mass.
Regular exercise can, thus, have significant benefits for health
that are independent of changes in BMI (2). The present
study supports these results because it was found that BMI
outcomes can fail to reflect significant improvements in body
composition.
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84 Journal of Strength and Conditioning Research
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There were significant increases in strength and power after
only 8 weeks of training. Resistance training has been
previously demonstrated to significantly increase strength in
children (5,6). However, data pertaining to the changes in
muscular strength and power after exercise in children who
are obese are limited. Some studies with this population have
not included measures of strength (13,18), presumably
because of concerns with maximal strength testing in this
population. Previous research has shown that strength
testing can be performed safely in children (5). Our results
show that resistance exercise can significantly improve both
strength and power, and this can be safely assessed in this
population with no injuries or excessive exercise-induced
muscle soreness at any stage of the testing or training. The
periodized model that was used in the present study seemed
to provide good variation for the children and potentially
contributed to the high compliance to the program. Further
research is required to compare different types of training
models and to determine the optimal program design for
children who are overweight and obese.
It is possible that the lower physical fitness associated with
excess body weight may be a barrier impeding physical
activity among children who are overweight and obese. For
example, children who are obese may be less likely to engage
in physical activity because of fear of poor performance. Such
a barrier to participation in sports and physical activity is
likely to perpetuate overweight/obese status. This underlies
the need for specific programs and social support to
encourage the participation of youth who are overweight
or obese in physical activity. It was interesting to note that
several of the parents of children involved in this study stated
that their children became involved in organized sports after
the resistance training program. It is possible that the quite
large increases in strength and power of the children gave
them the confidence to engage in other activities, which, if
confirmed in future studies, provides strong efficacy for
resistance training in this population.
In conclusion, this study supports the participation of
children who are overweight/obese in a resistance training
exercise program Significant improvements in body compo-
sition, strength, and power were observed, indicating that
resistance exercise programs could provide a preferable
alternative to more traditional aerobic-based programs in this
population. Further research is required to determine whether
these changes can be maintained over a longer period of time
(i.e., greater than 8 weeks) and to determine the effects of
long-term resistance training programs including a control
group, along with dietary interventions, in this population.
PRACTICAL APPLICATIONS
Short-term resistance training can significantly improve body
composition and increase strength and power in children
who are overweight or obese. It seems that this mode of
training can be well tolerated and enjoyed by participants. An
undulating periodized program provides variation and results

in significant increases in lean body mass, decreased percent
body fat, and increased strength and power.
There is considerable scope for strength and conditioning
specialists to contribute to reducing the problem of childhood
overweight and obesity because they have the greatest
understanding and skills for implementing periodized resis-
tance training programs. Program design and equipment such
as dumbbells, weighted bags, and bands can be used effec-
tively to improve body composition in children.
ACKNOWLEDGEMENTS
This study was funded by the Telstra Foundation. The authors
wish to thank the dedicated group of trainers and the children
and parents for being involved in the study.
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