Why Spot Training Is Ineffective, Plus a Better Way for Reaching Fitness Goals

Fitness should be an additive to your life—an activity you engage in because it gives you more energy, more confidence, and more strength, versus diminishing you in any way. But it’s also completely understandable if there are specific areas or muscle groups that you’d like to look a certain way. Chances are, that desire is what led you to consider learning about spot training—but what is spot training, exactly? 

In a nutshell, spot training (also known as spot reduction) is a workout that aims to burn fat in one specific place. But is spot reduction real, or is it a long-held misconception about how our physiology really works? Peloton instructor Andy Speer breaks down why spot training is a myth and a better method for reaching your fitness goals.

What Is Spot Reduction? 

Spot reduction is the idea that by training a certain body part or muscle group, you can burn subcutaneous fat (which is stored beneath the skin; it can be seen and felt). For example, if you wanted to burn fat in your triceps, spot training advocates suggest doing hundreds of triceps dips or overhead extensions. Feel self-conscious about your obliques? Spot reduction would suggest devoting yourself to Russian twists and side planks. 

Why Is Spot Training a Myth? 

Spot training may make logical sense, but in reality, it’s not that simple. Research has proven time and time again that spot reduction for fat loss is a myth. Long story short, it’s because exercising one area of your body doesn’t necessarily mean it’ll use fat from that same area for energy. Here’s what you need to know.

The Science Behind Fat Loss

In addition to carbohydrates, your body’s primary source of energy, your body uses stored fat during extra-long workout sessions or hours of fasting. Here’s where the myth-busting comes in: Specific workout moves don’t guarantee that your body utilizes the fat stores from the corresponding muscle group you’re working. Meaning: There’s no guarantee that working out a certain muscle group will diminish fat stores in that specific area.

Researchers have tested this myth thoroughly. In a 2007 study published in the journal Medicine & Science in Sports & Exercise, 104 participants followed a 12-week training program for their non-dominant arms. At the end of the training period, researchers concluded that any fat loss that occurred came from throughout the body, not the non-dominant arm. 

A similar 12-week study of 40 women (categorized as overweight or obese) split participants into two groups: one group who performed ab-targeted strength training and followed a specific diet, and one group that only followed the recommended diet. By the end of testing, both groups lost weight, but there was no significant weight loss difference between the two. 

What Does Affect Fat Storage, Then?

So if spot reduction is a myth, what factors do impact the storage or loss of fat? The truth is, most processes having to do with body fat are out of your control:

How Is Spot Reduction Different From a Class That Focuses on One Muscle Group?

If spot training is ineffective, you might be curious why strength workouts are often divided into upper body, lower body, core, or full body workouts. Aside from safeguarding against injury and helping you simplify your workout splits, classes that target one muscle group—such as arms and shoulders—are designed to build up those muscles, not reduce fat. “You will strengthen your arms and shoulders [or other muscle groups], meaning over time, you’ll be able to lift more weight than you previously could,” Andy says.

In general, strength training helps you develop lean muscle mass, which could increase your muscle tone. “A small increase in muscle size—combined with a fat loss due to a balanced nutrition and exercise routine—will help you appear leaner,” Andy explains. In other words, you could get stronger and feel more confident about your body.

What to Do Instead of Trying to Spot Train

Now that the spot reduction myth is fully debunked, you might be wondering what you can do instead—especially if you have goals for specific muscle groups. Here’s what to consider:

1. Step Up Your Overall Wellness Routine

If you want to lose fat around a specific area, Andy says, that’s “a product of what you do to your system as a whole: balanced training including cardio, strength training and recovery, nutrition, and sleep.” By eating nutritious foods and staying consistent with your fitness routine, you’ll burn calories and, ultimately, decrease the amount of stored fat in your body.

2. Focus on Full Body Strength Training

Your workout plan should include at least two full body strength classes a week, according to Andy. Strength training will increase your metabolic rate, thus burning more fat, and strengthen the muscles underneath your subcutaneous fat.

Then fill in the other days with a mix of strength and cardio workouts that bring you joy, like Pilates, yoga, running, and cycling.

By switching up your workouts, you’ll naturally hit the muscle group you’re trying to change without spinning your wheels and risking overtraining injuries by only working specific muscles over and over. Instead, you’ll build a well-rounded strength training routine and become a better overall athlete.

3. Adjust Your Outlook

Most importantly, you may also need to shift your mindset about your workout goals. “Don’t go into an arm section thinking, ‘This is how to lose fat around my arms,’” Andy says. “Go into any lift thinking, ‘This is how I will improve strength and functionality of my arms, which will improve the strength and functionality of my entire body.’” Of course, this can be far easier said than done, but it’s an important step to continuously work on.

A Final Word on Spot Reduction

Consider the spot reduction myth busted. While spot training may be a tempting strategy, research and fitness pros like Andy know that there’s no way to target fat loss for a specific part of your body. Instead, your best bet is to focus on a well-rounded strength training plan, balanced with regular cardio and a nutrient-rich diet. This expert-approved strategy will make your body more efficient at burning calories and lowering blood sugar levels, which will also help reduce the amount of stored fat. And don’t forget: The way that exercise makes you feel is a reward in and of itself.