Strength Training for Weight Loss: Gaining Muscle and Losing Fat
Is Cardio your first thought when it comes to fitness? If so, you might want to rethink things! Strength training aids weight loss by building muscle, boosting metabolism, and increasing calorie burn, even while resting. Want to shed the pounds or maintain a healthy weight? Receive the full benefits of strength training today.
Strength Training Supports Weight Loss
Strength training increases muscle mass boosting metabolism. The more muscle mass you have, the more calories you burn, even when you’re not at the gym. This process is enhanced through a phenomenon known as excess post-exercise oxygen consumption (EPOC), where your body continues to burn calories at an elevated rate after a workout. Strength training effectively increases your resting metabolic rate and maximizes fat loss.
Muscle burns more calories at rest but also improves your ability to lose body fat. Studies show people who engage in full-body resistance training can lose an average of 1.4% of their body fat over just four weeks of consistent training (University of Maryland Medical System, 2023) [https://health.umms.org/2023/07/31/strength-training-for-weight-loss/].
“Strength training for those who have a goal of weight loss, losing fat and gaining muscle is known as body recomposition training.
Recomposition training includes resistance training (to build muscle), cardiovascular exercise (for fat loss), decreased calorie consumption (to lose fat) and increased protein intake (to promote muscle formation).
Here are some tips in how to effectively achieve this:
Eat more calories and focus on protein (.8-1g per lb of your body weight) on weight-training days for your body to use to fuel muscle repair/growth and eat fewer calories on cardio/non-workout days because you want your body to use the fat it already has as fuel and not to use new calories as fuel.
Focus on progressive overload (gradually increasing weight and intensity) with compound movements (recruits multiple muscles at once) and incorporate circuits (supersetting exercises in quick succession) that are effective at helping you burn fat and build muscle.
Incorporate low intensity steady state (LISS) cardio that keeps your heart rate in the fat burning zone (60-70% of your maxHR) to prevent burnout and overtraining, while still getting your heart rate up.” – Omar Sitto, Fitness Expert (https://www.consistencykills.com)
Cardio vs. Strength Training
Both cardio and strength training offer valuable health benefits. Cardio exercises such as running, cycling, or swimming are great for improving heart health, increasing lung capacity, and enhancing overall endurance; At the same time, strength training builds muscle mass, strengthens bones, and boosts metabolism. Cardio helps calories during the activity itself, strength training enhances your ability to burn more calories over time by increasing muscle mass.
Combining both forms of exercise is the most effective approach for optimal weight loss. A balanced routine that includes both cardio and strength training can help you achieve better results by improving both your muscle and cardiovascular health (Beaumont Health, n.d.) [https://www.beaumont.org/services/weight-loss/cardiovascular-training-vs-strength-training-for-weight-loss].
Strength Training Reduces Body Fat
Beyond weight loss, strength training has a significant impact on body composition. It can help reduce body fat percentage by preserving and enhancing muscle mass. When you build muscle through resistance training, you not only increase your calorie-burning potential but also reduce fat storage. For example, one study found that participants who completed resistance training for at least four weeks saw a 1.4% decrease in their body fat (University of Maryland Medical System, 2023) [https://health.umms.org/2023/07/31/strength-training-for-weight-loss/].
Benefits Beyond Weight Loss
Strength training helps develop strong bones by increasing bone density, which reduces the risk of osteoporosis. It can also protect your joints from injury and improve your balance, reducing the risk of falls as you age (Mayo Clinic Staff, n.d.) [https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670]. Additionally, strength training can improve the quality of life for those dealing with chronic conditions like arthritis, back pain, obesity, heart disease, depression, and diabetes (Mayo Clinic Staff, n.d.) [https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670].
How Strength Training Helps with Fat Loss
Strength training not only helps you build muscle but also burns fat, even after the workout is finished. This is due to EPOC, which helps keep your metabolism elevated long after your session ends (Cohen, 2023) [https://www.health.com/fitness/how-to-shed-fat-with-strength-training]. For effective fat loss, it’s important to combine strength training with adequate rest, proper nutrition, and cardio.
Additionally, metabolic resistance training (MRT), which involves short, intense work periods followed by brief rest, can be particularly effective in increasing calorie expenditure and promoting fat loss (Cohen, 2023) [https://www.health.com/fitness/how-to-shed-fat-with-strength-training].
Recommended Exercises for Weight Loss
Effective strength training exercises for weight loss target multiple muscle groups simultaneously, making them efficient for both fat burning and muscle building. Squats, push-ups, and lunges are excellent choices to include in your routine. Additionally, circuits—where you perform exercises in quick succession—can combine both cardio and strength training benefits, maximizing calorie burn during each session (University of Maryland Medical System, 2023) [https://health.umms.org/2023/07/31/strength-training-for-weight-loss/].
How Strength Training Helps with Fat Loss
Strength training not only helps you build muscle but also burns fat, even after the workout is finished. This is due to EPOC, which helps keep your metabolism elevated long after your session ends (Cohen, 2023) [https://www.health.com/fitness/how-to-shed-fat-with-strength-training]. For effective fat loss, it’s important to combine strength training with adequate rest, proper nutrition, and cardio.
Additionally, metabolic resistance training (MRT), which involves short, intense work periods followed by brief rest, can be particularly effective in increasing calorie expenditure and promoting fat loss (Cohen, 2023) [https://www.health.com/fitness/how-to-shed-fat-with-strength-training].
Recommended Exercises for Weight Loss
Effective strength training exercises for weight loss target multiple muscle groups simultaneously, making them efficient for both fat burning and muscle building. Squats, push-ups, and lunges are excellent choices to include in your routine. Additionally, circuits—where you perform exercises in quick succession—can combine both cardio and strength training benefits, maximizing calorie burn during each session (University of Maryland Medical System, 2023) [https://health.umms.org/2023/07/31/strength-training-for-weight-loss/].
Consistency and Progression
Consistency is key to making progress with strength training. For optimal results, aim for at least two sessions per week, targeting all major muscle groups. Over time, as your muscles adapt and grow stronger, you’ll be able to increase resistance or weight. Consistency ensures progressive improvement and prevents injuries (University of Maryland Medical System, 2023) [https://health.umms.org/2023/07/31/strength-training-for-weight-loss/].
Rest and Recovery
Rest days are essential for recovery. Your muscles need time to rebuild after strength training, and without adequate rest, overtraining can occur, leading to fatigue or even injury. Incorporating rest into your routine will not only help prevent injury but also enhance performance and results over time (Cohen, 2023) [https://www.health.com/fitness/how-to-shed-fat-with-strength-training].
How to Get Started Safely
If you’re new to strength training or over the age of 40, it’s important to consult with a healthcare provider before starting. Begin with manageable weights and focus on proper form to avoid injury. A trainer or fitness coach can be invaluable in teaching you proper technique. Remember to warm up before each session and cool down afterward to ensure muscle safety and flexibility (Mayo Clinic Staff, n.d.) [https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670].
Conclusion
Strength training is not only effective for building muscle, but it is also a powerful tool for weight loss and fat reduction. Strength training can significantly enhance weight loss efforts by increasing muscle mass, boosting metabolism, and promoting fat burn. Whether at home or in the gym, incorporating strength training into your fitness routine will help you achieve your weight loss goals, improve overall health, and build a lean, strong body.
Sources
Mayo Clinic Staff. (n.d.). Strength training: Get stronger, leaner, healthier. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
University of Maryland Medical System. (2023, July 31). Strength Training for Weight Loss: Gaining Muscle and Losing Fat. Retrieved from https://health.umms.org/2023/07/31/strength-training-for-weight-loss/
Cohen, J. (2023, August 11). How to Lose Fat with Strength Training. Health. Retrieved from https://www.health.com/fitness/how-to-shed-fat-with-strength-training
Beaumont Health. (n.d.). Cardiovascular Training vs. Strength Training for Weight Loss. Retrieved from https://www.beaumont.org/services/weight-loss/cardiovascular-training-vs-strength-training-for-weight-loss
