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Participants were categorized into four groups based on their self-reported training regimens: dietary-only (Group C), aerobic fat oxidation (Group F), high-intensity interval training (Group H), and resistance training (Group R). Subjects followed their specialized routines through online and offline sources for at least 12 weeks. Groups F, H, and R demonstrated statistically lower body weight as well as waist-to-hip ratio and body fat percent levels, when assessed against Group C (<jats:italic>P<\/jats:italic>\u2009&lt;\u20090.01). The combination of resistance training with specific benefits produced larger reductions in waist-to-hip ratio, together with android fat mass, primarily observed among male participants (<jats:italic>P<\/jats:italic>\u2009&lt;\u20090.01). The participants in Group H demonstrated the greatest decrease in body fat percentage among female subjects (<jats:italic>P<\/jats:italic>\u2009&lt;\u20090.01), even though Group R participants achieved beneficial results, although their adherence level was less than ideal. Participants from all experimental groups maintained similar levels of muscle mass. The hybrid online and offline approach effectively enhanced adherence and engagement, demonstrating its scalability and potential for managing obesity.<\/jats:p>","DOI":"10.1038\/s41598-025-11076-w","type":"journal-article","created":{"date-parts":[[2025,9,30]],"date-time":"2025-09-30T14:20:37Z","timestamp":1759242037000},"update-policy":"https:\/\/doi.org\/10.1007\/springer_crossmark_policy","source":"Crossref","is-referenced-by-count":8,"title":["Effects of resistance training and aerobic training on improving the composition of middle-aged adults with obesity in an interventional study"],"prefix":"10.1038","volume":"15","author":[{"given":"Su","family":"Hang","sequence":"first","affiliation":[],"role":[{"vocabulary":"crossref","role":"author"}]},{"given":"Lan","family":"Xiaoyu","sequence":"additional","affiliation":[],"role":[{"vocabulary":"crossref","role":"author"}]},{"given":"Wang","family":"Jue","sequence":"additional","affiliation":[],"role":[{"vocabulary":"crossref","role":"author"}]},{"given":"Lu","family":"Yingli","sequence":"additional","affiliation":[],"role":[{"vocabulary":"crossref","role":"author"}]},{"given":"Zhang","family":"Li","sequence":"additional","affiliation":[],"role":[{"vocabulary":"crossref","role":"author"}]}],"member":"297","published-online":{"date-parts":[[2025,9,30]]},"reference":[{"key":"11076_CR1","doi-asserted-by":"publisher","first-page":"766","DOI":"10.1016\/S0140-6736(14)60460-8","volume":"384","author":"M Ng","year":"2014","unstructured":"Ng, M. et al. 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