Strength Training for Weight Loss

The healthiest way to lose weight

Strength training for weight loss is becoming more popular as people learn how lifting weights can increase lean muscle mass and burn fat.

Looking for a reliable method of weight loss is one of the main reasons many people take up weightlifting as part of their health and fitness routine. Read on to find out how strength training can help you lose weight the healthy way.

Training with weight is not all about bulking up, bodybuilding and getting stronger. People are increasingly using strength training for weight loss. Resistance training for weight loss means not only a steady, healthy fat reduction but a stronger, healthier body.


Weightlifting is one of the very best ways to lose weight in the long run because it changes the makeup of the body. It builds more lean muscle.

Although long cardio sessions will burn more calories and get results more quickly on the scales, using strength training for weight loss is the best way to reduce fat long term.

deadlift - strength training for weight loss

Why you shouldn’t only use cardio to lose weight loss

Cardio makes you lose weight, but you can also lose muscle. In contrast, strength training for weight loss means you only lose fat.

Strength training for weight loss works by reducing body fat, while protecting muscle.

The more muscle you have, the more fat you burn at rest. Simply by adding an extra pound of muscle you will burn much more fat during your everyday activities. The weight of the fat lost will be much greater than the small weight of the muscle gained.

When you use strength training for weight loss, you are, in this way, replacing the useless fat with useful, lean muscle. This is the difference – using resistance training for weight loss results fat loss, not just weight loss.

treadmill running for weight loss

Calories in versus calories out

Weight loss is about calories in versus calories out. If you reduce the number of calories you eat, you will lose weight. If you reduce the number of calories you eat and add cardio exercise, you will lose more weight, but you will also lose muscle.

If you add strength training to your routine you will lose more weight but maintain and increase your muscle mass, which will reduce your body fat percentage.

Resistance training for weight loss is the way to guarantee muscle maintenance alongside fat loss.

Strength training for weight loss get results quickly not by burning fat as fuel, but by increasing your lean muscle mass so that you use up more calories every day just by being alive.

Burning body fat with strength training

Cardio is the only exercise that actually burn fat as fuel.

By running, swimming, cycling or another form of cardio exercise you can actually burn away fat because the body will use the fat as an energy source after depleting the carbohydrates in your system (which starts after about 20 minutes of the exercise).

However, cardio alone does not effectively build muscle. So the body is not protected from building the fat reserves up again if you tone down the cardio intensity.

This is why cardio for weight loss is not an effective long-term strategy.

In contrast, resistance training for weight loss is a long term approach with long-lasting results that benefit all areas of the body.

When you use strength training for weight loss, you are building a better body that is capable of burning fat while at rest.

A higher quantity of lean muscle in the body requires more calories just to exist. This means the body needs to burn more calories every day, even while you are just sitting down watching television.

In fact, muscle actually weighs more than fat. So the more muscle you have the more you will weigh. But you will still look leaner and thinner. The fit of your clothes is a much better judge of fat loss than the number on the scales.

strength training for weight loss

Cardio can make you lose muscle

The difference between losing fat and losing weight is huge. You can lose weight but still be flabby and untoned.

Strength training for weight loss ensures you lose the excess weight without losing muscle. This is the healthiest way to lose weight.

On a purely aesthetic level, losing weight with cardio alone can help you look good in your clothes. Losing weight with strength training makes you look good in clothes and naked!

Resistance training for weight loss is the only way to go if you want to keep the fat off and look and feel great long term.

weight loss tape measure

Strength training for weight loss

People who use strength training for weight loss tend to keep the weight off for longer than people who only use cardio. This is because cardio shifts the calories but often come back. Body fat can creep back up when you ease off the training.

By using strength training for weight loss, you help the body build long-lasting muscle. This is why strength training for weight loss is a long term, fat burning solution.

For best results use both strength training and cardio together on separate days for the ultimate path to fat loss and the healthiest body.

Of course when you use resistance training for weight loss, you are not only getting rid of the excess pounds you are entering a whole new healthy world of strength training.

You don’ even need to go to the gym to use strength training for weight loss – you can do it in your own home without any equipment by using bodyweight exercises.

Read why lifting weights is beneficial to the body

Ensure you are safe and injury free by taking precautions with your training. Read more about injuries and safety

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