When it comes to weight loss, cardio often takes the spotlight. Many people picture themselves running on treadmills or sweating it out in spin classes. But strength training for weight loss is just as important, if not more so.
It doesn’t just help you keep in shape, it changes how your body feels, and performs. Let’s dive into why building strength is a game-changer for your weight loss journey.
At its core, it’s any form of exercise that uses resistance to build muscle and improve strength. This could mean lifting weights, using resistance bands, or even bodyweight exercises like push-ups. Resistance strength training challenges your muscles to grow stronger over time.
It’s not just about lifting the heaviest dumbbell at the gym. Strength training includes movements that help you in everyday life, like carrying groceries or climbing stairs. This is where functional strength training comes in, focusing on exercises that improve mobility and balance alongside strength.
Certified Trainer and Club Manager, Sam Wainwright says, “Strength training won’t exclusively help with just building muscle. It’s also a powerful tool for weight loss. One of the biggest advantages is its effect on your metabolism. Muscle tissue burns more calories at rest than fat, meaning the more muscle you have, the more calories your body naturally uses throughout the day. This boost can make weight loss more sustainable.
For this I like to think of how a car operates. A car with a bigger engine will burn its fuel quicker than a car with a smaller engine.”
Another benefit is the afterburn effect. Unlike cardio, strength training increases your calorie burn even after you leave the gym. This is called excess post-exercise oxygen consumption (EPOC), and it’s why strength training for weight loss is so effective. It doesn’t just stop when your workout ends.
Strength training also changes your body composition. It helps reduce fat while increasing lean muscle mass. The result? A toned, stronger physique that feels as good as it looks.
There’s more to the benefits of strength training for weight loss than meets the eye. It helps you maintain muscle mass, even when you’re in a calorie deficit. This is important because losing weight often includes losing some muscle, which can slow your metabolism. Strength training protects against that.
It also improves metabolic health, reducing the risk of weight gain. Plus, the strength you build has practical benefits. Lifting heavier objects, moving with ease, and feeling more confident in your abilities.
Starting a strength training program for weight loss doesn’t have to be intimidating. Begin with simple exercises that target major muscle groups. Machines can be a great option if you’re new to the gym, as they guide your movements and reduce the risk of injury.
Bodyweight exercises like squats or lunges are also effective, and you can build up to free weights as your confidence grows. Incorporating functional strength training movements can add variety and help with everyday activities.
A common misconception is that strength training makes you bulky. For most people, this simply isn’t true. To bulk up, you’d need a specific diet and training regimen focused on muscle growth, often referred to as hypertrophy. This is very different from strength training for weight loss, which emphasises toning and building lean muscle.
Another myth is that you need heavy weights to see results. In reality, consistency and proper form are far more important than the amount of weight you lift.
Strength training is more than just an addition to your workout routine: it’s a cornerstone of sustainable weight loss. It boosts your metabolism, reshapes your body, and builds functional strength that benefits you in everyday life. If you’ve been sticking to cardio alone, now’s the time to mix things up. Adding strength training to your routine can help you see and feel the difference. Take it one step at a time, and watch how far you can go.
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