The science and practice of metabolic resistance training

When people talk about weight loss or body composition, the subject of metabolism is likely to be mentioned. Some people will claim to have a ‘slow’ one, which causes them to gain weight easily. Others will state that they have a ‘fast’ metabolism that allows them to eat whatever they like without putting on an ounce.

In most cases, they’re referring to resting metabolic rate (RMR)—the amount of energy the body uses at rest. RMR accounts for roughly 50–75% of total daily energy expenditure, meaning even small long-term changes can have a big impact on body fat. For example:

• Conditions like low thyroid hormone production can reduce RMR by up to 50%, increasing fat gain if calorie intake stays the same.
• Raising RMR even slightly can lead to meaningful fat loss over time. A 5% increase in an RMR of 2,000 kcal/day adds up to 36,000 kcal burned in a year, equivalent to around 2.3 kg (5 lb) of fat.

Our RMR is directly related to the amount of muscle we have. The greater our muscle mass, the greater our RMR. This is why resistance training has long been recommended for increasing RMR due to its muscle-building capacity. More recently, a specific approach known as metabolic resistance training (MRT) has gained attention for its ability to boost metabolism, burn fat, and improve performance.

In this article, we’ll explore the science behind MRT and explain how it can be applied in practice—essential knowledge for anyone studying personal training or nutrition.

What is metabolic resistance training?

There’s no single agreed definition of metabolic resistance training, but it generally refers to high-intensity resistance training that uses:

• Compound exercises
• Minimal rest between sets
• Moderate to heavy loads

The goal is to maximise energy expenditure during the workout and increase excess post-exercise oxygen consumption (EPOC). EPOC is the rise in metabolism that occurs after exercise while the body recovers, and it can last for several hours. Typically, EPOC adds 6–15% extra calorie burn on top of the workout itself. In other words, 6–15 kcals are spent during recovery for every 100 kcals spent during exercise.

What does the science say?

Research strongly supports the effectiveness of metabolic resistance training. In one study, Schuenke and colleagues examined a 31-minute MRT session made up of four circuits of 10 repetitions of the bench press, power cleans, and squats. Each set was performed using the participant’s own predetermined ten-repetition maximum and continued to the point of failure. The results showed their resting metabolic rate increased by 4.7% and stayed elevated for 38 hours after training.

Fat loss is even greater when MRT is combined with controlled calorie intake. A study by Kramer et al. found that participants who paired metabolic resistance training with a reduced-calorie diet burned up to 44% more fat than those relying on diet alone.

MRT also improves performance. A recent review (3) comparing MRT to traditional training methods in athletes found significant improvements in sprint speed and jump height, indicating better explosive power. Improvements in VO2max, peak power output, and time to exhaustion were also noted, but were not statistically significant. Interestingly, low-frequency training—less than two sessions per week—yielded the most favourable results. The authors concluded that MRT’s capacity to enhance athletic performance is comparable to or exceeds traditional training methods while requiring reduced time commitment.

Applying the science in practice

Metabolic resistance training can be delivered in several formats. Two of the most commonly used are big circuits and complex training (4). Although they differ in key aspects, both train the entire body, use compound exercises, are high-intensity, and demand extended repetitive effort.

Big circuits

Big circuits involve performing three to five compound exercises in sequence using relatively heavy loads. Upper- and lower-body exercises are alternated to allow muscles to recover while maintaining intensity. Exercises are typically performed for 6–12 reps or 25–40 seconds, with minimal rest between movements.

Big three circuits

• Upper-body pull (e.g. bent-over row)
• Lower-body exercise (e.g. back squat)
• Upper-body push (e.g. bench press)

Big four circuits

• Upper-body pull (e.g. seated cable row)
• Lower-body leg exercise (e.g. front squat)
• Upper-body push (e.g. incline dumbbell press)
• Lower-body hip exercise (e.g. Romanian deadlift)

Big five circuits

• Upper-body pull (e.g. lat pulldown)
• Lower-body leg exercise (e.g. walking lunges)
• Upper-body push (e.g. cable press)
• Lower-body hip exercise (e.g. single-leg RDL)
• Core exercise (e.g. stability ball rollout)

Complex training

Complex training is a full-body circuit that uses one piece of equipment, such as a barbell or kettlebell, for the entire circuit. This makes it ideal when equipment is limited. Any number of exercises can be included in a complex, with more exercises creating a greater volume of work.

Loads are generally lighter than big circuits, but movements are faster and more continuous, creating a high metabolic demand. The aim is to move the weight as quickly as possible whilst maintaining control and good form.

Complexes include the same core movement patterns:

• Upper-body push
• Upper-body pull
• Lower-body leg
• Lower-body hip

Complex training guidelines

• 6–15 reps per exercise
• 2–5 sets per complex
• Minimal rest between exercises
• 90 seconds to 3 minutes’ rest between complexes

Example complexes

Example 1:

• Reverse lunge
• Overhead push press
• Bent-over row
• Romanian deadlift

Example 2:

• Bent-over row
• Romanian deadlift
• Hang clean
• Overhead press
• Front squat

Progression and overload

Beginners should progress through each format gradually. For Big Circuits, beginners should start with Big Three circuits and progress gradually. For complex training, beginners should start with three or four exercises per complex and increase the number as their fitness improves.

Overload can be achieved by:

• Increasing the number of circuits
• Increasing the load
• Increasing reps or time
• Reducing rest periods

Why this matters for future personal trainers

Metabolic resistance training is a powerful, time-efficient tool for improving body composition and fitness. It can be adapted for beginners through to advanced clients, requires minimal equipment, and delivers measurable results.

For anyone studying personal training or nutrition, understanding MRT builds the ability to:

• Design effective fat-loss programmes
• Apply evidence-based training principles
• Adapt sessions to different goals and environments

Metabolic resistance training is a highly effective method for reducing body fat, increasing metabolic rate, and improving performance. With a solid understanding of its principles, trainers can create almost endless variations to suit different clients and settings.

Learning how to apply approaches like MRT is a key part of becoming a confident, evidence-based fitness professional—and exactly the kind of skill developed through high-quality PT and nutrition education.

References

1) Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol. 2002 Mar;86(5):411-7. doi: 10.1007/s00421-001-0568-y. Epub 2002 Jan 29. PMID: 11882927.

2) Kramer WJ, Volek JS, Clark KL, Gordon SE, Puhl SM, Koziris LP, et al. Influence of exercise training on physiological and performance changes with weight loss in men. Med Sci Sports Exerc. 1999;31(9):1320 9.

3)Tongwu Y, Chuanwei D. The effectiveness of metabolic resistance training versus traditional cardio on athletic performance: a systematic review and meta-analysis. Front Physiol. 2025 Mar 20;16:1551645. doi: 10.3389/fphys.2025.1551645. PMID: 40182689; PMCID: PMC11966053.

4) Tumminello N. Strength Training for Fat Loss. Champaign (IL): Human Kinetics; 2014.

Author

Paul Orridge

Paul Orridge BSc (Hons)

Paul Orridge is a graduate in the field of sport, exercise and health, and has over 30 years’ experience within the fitness industry. In this time, he has performed a variety of roles including personal training, lecturing and writing. Paul now works as a freelance technical author and subject matter expert within the fitness industry. His work is based on his practical experience gained working with a diverse range of people from very unfit, overweight individuals to highly conditioned athletes, and is underpinned by the latest research.