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Want to burn fat without losing muscle as you age? A six-month study found that high-intensity interval training (HIIT) was the only exercise intensity that reduced body fat while preserving lean muscle in adults averaging age 72. Moderate-intensity workouts trimmed fat too — but also chipped away at muscle, which is critical for independence and healthy aging.
Staying strong while slimming down? Science says intensity matters.
A six-month Australian study published in Maturitas compared three exercise intensities in 123 healthy older adults (average age 72). While all three groups saw modest fat loss, only HIIT — short bursts of very hard effort alternated with recovery periods — preserved lean muscle mass. Moderate-intensity exercise also reduced fat, but came with a small decline in lean tissue. Low-intensity exercise lagged behind on both fronts.
Researchers also found that both high- and moderate-intensity training improved visceral fat — the deeper abdominal fat linked to insulin resistance and cardiovascular disease. The likely reason HIIT has an edge: it places greater stress on muscles, giving the body a stronger signal to hold onto them.
By the Numbers:
Why it matters: As people age, muscle loss — and in severe cases, sarcopenia — threatens mobility and independence. A workout that reduces fat without sacrificing muscle could be meaningful for healthy aging. That said, HIIT isn't one-size-fits-all; inactive older adults or those with medical conditions should build up gradually and consult a provider first.
