How Strength Training can Promote Weight Loss?

Written by Jordyn King, BS, MS

How can Strength Training Promote Weight Loss? 

Strength training can promote a lot of helpful benefits which can support you through your long-term weight loss. Strength training can help support several metabolic advantages that can turn and burn fat during and after your workouts when you include strength training. You can also include a healthy calorie controlled diet which will additionally help you gain benefits that may help boost your long-term weight loss. Aerobic workouts such as long runs or any cardio exercises are said to be good for the heart but strength training can provide many benefits that can go beyond the scope of cardio workouts. In a mental state, it can also boost your confidence levels, independence, and sense of achievement. Resistance training include free weights, resistance bands, and dumb bells which can help you not only to lose weight but also tone muscles. 

Benefits: 

Building muscle through strength training can also provide you with less joint pain, stronger bones, higher energy levels and more flexibility. Strength training is important for bone development due to temporarily stressing your bones which then signals your body to rebuild more bone material strengthening your bones even more.  Keep In mind, strength training not only burns calories but assists in keeping your metabolic rate high which keeps your metabolism in balance. Strength training can also improve your quality of sleep and help lower cholesterol levels. 

Calorie Deficit and Losing Weight with Strength and Cardio Training: 

Overall, it is best to include strength training and cardio training as a balanced workout program for the week. Additionally, it will help you with successful weight management. Balancing both cardio and strength exercises can help to improve mental improvements and overall health. Balancing both exercises can boost your metabolism as well. As we get older, we tend to lose muscle mass and if we aren't continuing to perform resistance or strength training, our percentage of body fat will increase higher and higher over the years. Keep in mind, as you gain muscle, your metabolism improves which means you are able to consume more calories because you're burning more calories even at rest! This puts you in a calorie deficit which means you are bringing off more calories than the calories you are consuming. Additionally, the more muscles you gain, the easier it is to control your weight. 

Here is an example of 1 week balance of both cardio and strength training combined: 

Monday: upper body strength training (arms, shoulders, back)

Tuesday: active recovery day, including light cardio (walking, running, cycling, swimming)

Wednesday: lower body strength training (glutes, quads, hamstrings)

Thursday: active recovery, including cardio (walking, running, cycling, swimming) and a core workout (ex. 10 minute ab workout)

Friday: optional training day or rest day (lower body or upper body training)

Saturday: full-body high intensity interval training (HIIT)

Sunday: rest day →  light stretching or a light workout (yoga or Pilates) then a light brisk walk

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