Does Strength Training Helps in Losing Weight?

The short answer is YES!

Many people rely heavily on cardio, as they think strength training will make them bulky and eventually leading to weight loss plateaus or slower-than-desired results.

Whereas, strength training helps you in creating an fat burning machine, which leads to burning even more calories than cardio itself.

Other than that, strength training helps you in booting your metabolism by 15%, and building muscle with strength training that burns fat even at rest.

And even more.

Let’s jump into the main section and see how strength training helps in losing weight?

How Does Strength Training Helps in Losing weight?

Strength training is a great way to help you lose weight. It does more than just burn calories while you exercise.

Muscle Building: Boosting Your Metabolism with Lean Muscle Mass

As we engage in strength training exercises, it helps in building lean muscle mass. This lean muscle mass is metabolically active as compared to fat tissues.

In simple terms that muscles are active so it uses more energy to maintain itself. And that is energy is just calories only.

This increased energy demand translates to a higher resting metabolic rate (RMR). In simpler terms, the more muscle you have, the more calories your body burns at rest.

This continuous calorie expenditure is a crucial factor in weight loss, as it helps create a calorie deficit, which is necessary for shedding pounds.

Afterburn Effect: Burning Extra Calories After Your Workout

When you perform cardio exercises you burn more calories than strength training when your engage in it. Means as you stop doing the cardio exercises your body also stops to burn calories.

Whereas when you engage in strength training exercises you build muscle which will makes your body an calorie burning machine. It helps you in burning calories even after your workout session.

Helping you to burn even more calories than cardio while even when you’re resting.

Strength Training vs. Cardio: Which is Better for Weight Loss?

When it comes to achieving weight loss goals, the debate between strength training and cardio often surfaces.

Both forms of exercise offer distinct benefits that can contribute significantly to weight management and overall health.

1. Understanding the Basics:

Cardiovascular Training: Cardio, short for cardiovascular exercise, includes activities like running, cycling, swimming, and aerobic exercises. It primarily targets the cardiovascular system, enhancing heart and lung function, and burns calories during the activity.

Strength Training: Strength training involves exercises using resistance, such as weights, resistance bands, or body weight, to build muscle strength and endurance. It focuses on increasing muscle mass, which in turn boosts metabolism and helps burn calories even at rest.

2. Calories Burned During Exercise:

Cardio: Cardio exercises are excellent for burning calories during the activity. The intensity and duration of cardio workouts directly impact the calories expended. For instance, running at a moderate pace can burn approximately 300-400 calories per hour, depending on body weight.

Strength Training: While strength training burns fewer calories during the actual workout compared to cardio, it contributes to the development of lean muscle mass. Muscle tissue burns more calories than fat tissue, even at rest. This metabolic advantage makes strength training crucial for long-term weight management.

3. Optimal Combination for Weight Loss:

Synergistic Approach: Combining both cardio and strength training yields optimal results for weight loss. A balanced fitness routine that includes regular cardio sessions for calorie burn and cardiovascular health, along with strength training to build and maintain muscle mass, offers a comprehensive approach to sustainable weight management.

And don’t forget the H2O – water is your ally in fat metabolism. 

When Will I See Results from Strength Training?

Achieving noticeable results in weight loss involves several key factors related to diet, consistency, and intensity in your fitness regimen:

1. Diet:

Nutrition plays a critical role in weight loss. A balanced diet that includes a variety of nutrient-dense foods in appropriate portions supports energy balance and promotes fat loss. Here’s how:

• Energy Balance: To lose weight, you need to create a calorie deficit, where you burn more calories than you consume. This deficit prompts your body to use stored fat for energy, leading to weight loss.
• Nutrient-Dense Foods: Choosing foods rich in nutrients—such as fruits, vegetables, lean proteins, and whole grains—helps ensure you get essential vitamins, minerals, and fiber while managing calorie intake.
• Consistency: Eating healthily consistently over time is crucial. It helps stabilize your energy levels, supports your metabolism, and prevents cravings that can derail your weight loss efforts.

Bonus: Did you know that a 2019 study published in the National Library of Medicine found that people who lost weight through strength training maintained their weight loss better than those who lost weight through diet alone? That’s another reason to add strength training to your arsenal. 

2. Consistency:

Consistent adherence to your fitness and nutrition plan is essential for seeing results. Here’s why consistency matters:

• Habit Formation: Consistency helps turn healthy behaviors—like regular exercise and balanced eating—into habits. When these habits become ingrained in your daily routine, they support long-term weight management and overall health.
• Progress Over Time: While immediate changes may not be drastic, sticking to your plan consistently allows gradual, sustainable progress. This steady approach is more likely to lead to lasting results compared to quick-fix solutions.

3. Intensity:

The intensity of your workouts also plays a role in achieving weight loss goals:

• Calorie Burn: Higher intensity exercises, such as interval training or resistance training with heavier weights, can increase calorie burn both during and after your workout. This post-exercise calorie burn, known as excess post-exercise oxygen consumption (EPOC), helps your body continue to burn calories at an elevated rate even after you’ve finished exercising.
• Muscle Development: Strength training, in particular, not only burns calories but also helps build lean muscle mass. Muscle tissue burns more calories than fat tissue, even at rest. As you increase muscle mass through strength training, your metabolism improves, contributing to ongoing fat loss.
• Balanced Approach: While intensity is beneficial, it’s important to balance it with adequate recovery time. Overtraining can lead to fatigue, injury, and burnout, which can derail your progress. Listening to your body and allowing sufficient rest between workouts is essential for long-term success.

Conclusion 

Strength training is a powerful tool in your weight loss journey, and the answer to the question “Does Strength Training Helps in Losing Weight?” is a resounding yes! It offers a multitude of benefits that contribute significantly to weight loss and overall health.

Strength training builds lean muscle, boosts metabolism, and burns calories even at rest, creating a calorie deficit necessary for shedding pounds.

While cardio is excellent for burning calories during exercise, strength training provides a long-term solution for weight management by increasing your body’s calorie-burning capacity.

For optimal results, combine strength training with a balanced diet and consistent exercise. Remember, consistency and gradual progress are key to achieving sustainable weight loss and long-term health improvements.

Now that you know how Strength Training Helps in Losing Weight, incorporate it into your fitness routine and experience the transformative power of building muscle!