Strength training is an effective way to lose weight. Yes, it is not a mere workout for muscle building but also aids in weight loss. This article will help you understand the role of strength training in weight loss.
When it comes to weight loss people often prefer cardio exercises because they are the most effective way to burn calories. Little do people know, that strength training plays a crucial role in weight loss. One Should always pair cardio with strength training to get effective results.
Though not equally, strength training aids in weight loss and helps you fulfill your goal of attaining a specific weight and maintaining it sustainably.
Strength training not only helps to build muscle but also helps to improve metabolism and overall body composition. Let us explore how strength training for weight loss is an effective strategy.
Understanding strength training
Before you incorporate strength training into your daily routine, you need to first understand why strength training for weight loss is effective. So, let’s start by understanding what strength training is.
Strength training is also known as resistance training which involves exercises to improve muscle strength and endurance by working against resistance. You use different sources of resistance like weights, resistance bands, and even your own body weight.
Types of strength training
There are several types of strength training that you can try and incorporate into your exercise routine for weight loss.
Weight lifting:
Weight lifting includes lifting free weights like dumbbells, barbells, or weight machines to perform exercises that target a specific muscle group of your body.
Bodyweight exercises:
Bodyweight exercises use your own body weight as resistance. This regimen uses exercises like push-ups, squats, lunges, and planks.
Resistance bands:
Resistance bands are stretched to provide you resistance against your weight. You can include a variety of exercises using resistance bands. They are a convenient source of resistance as you can carry them with you.
Circuit training:
Circuit training is a full-body exercise program that combines several strength exercises with short periods in between. This exercise routine often adds some elements of cardio exercise.
Isometric exercises
Isometric exercises include static positions which you hold for some time to build strength without moving your body. Planks or wall sits are examples of isometric exercises.
Basic principles of strength training
There are a few basic principles of strength training.
Sets and reps:
You perform strength exercises in sets which is a group of consecutive repetitions (reps) of a particular exercise.
For example, performing 10 squats in a row would be one set of 10 reps.
Progressive overload:
With time you can try more challenging exercises and increase the amount of weight, resistance, or difficulty of exercises over time to continue making strength gains. Along with that increase the number of sets and reps to ensure your progress.
Rest and recovery:
Allow your body to rest between the exercises when you are targeting the same muscle groups. Rest is essential for muscle recovery and growth. Rest for at least 48 hours before working on the same muscle group.
Strength training for weight loss
In this section, you will understand how strength training aids in weight loss.
Increase muscle mass:
Strength training helps to burn more calories which is the fundamental requirement for weight loss. Muscle tissues are more active than fat tissues in terms of their metabolic rate. This means muscles burn more calories than fat tissues even at rest.
Increasing muscle mass boosts your resting metabolic rate (RMR) which means the amount of calories your body burns while performing basic psychological functions is increased. An increased RMR ensures that you burn more calories even at rest.
Consistently exercising ensures long-term metabolic benefits because strength training can lead to a higher overall metabolic rate. Building more muscle is associated with burning more calories which helps in maintaining weight loss and preventing any weight regain.
Improves body composition:
Strength training promotes fat loss and muscle gain because it preserves and builds muscle mass. You will get a leaner and toned physique. Your body can be at the same weight and yet look slimmer because muscle is denser than fat.
Additional benefits of strength training for weight loss
You will experience other benefits of weight loss as well if you opt for strength training. Here are some of the benefits:
Enhances physical performance:
Strength training helps to build endurance and you will see the results in your daily activities. The tasks that you perform daily would become easier like lifting groceries, climbing stairs, or playing with children or pets. You will experience more joy when you are able to enjoy your daily tasks and life.
Strength training also helps to enhance overall athletic abilities including speed, power, and endurance which will help you to enjoy physical activities and exercises. You will feel more active throughout the day and your performance at sports will also be enhanced.
Boosts mental health:
Strength training is also credited to enhance your mental health. Exercises help to release endorphins which is a feel-good hormone. The release of endorphins makes you feel good and your mood is improved. The mood hormone helps to reduce stress, anxiety, and depression leading to emotional well-being.
You will also experience a new confidence in yourself because you are achieving your goals on the daily basics. Your long-term goal of weight loss is broken down into small steps which include sets and reps. When you complete one session of exercise your confidence and self-esteem boots.
Reduced risk of injury:
Strength training helps to strengthen the muscles, tendons, and ligaments that surround your joints. When you are deluged in strength training you will experience enhancement in joint stability which reduces the risk of injuries.
It also helps to increase bone density and prevent osteoporosis and fractures which is common when you age.
Strength training helps to strengthen your core and back muscles that support your spine. It helps to improve your posture and reduces the likelihood of back pain. Even a good posture helps to prevent injuries that are caused by poor alignment and repetitive strain.
Practical tips to incorporate strength training for weight loss
Start slow:
You do not have to push your body in the beginning. If you do so, you might end up getting injured or giving up on the routine completely. To begin with, try bodyweight exercises such as squats, push-ups, and lunges. These exercises will build a foundation of strength and will help you learn proper form.
Progressive overload:
Starting slowly also means do not try to lift heavy weights or resistance in the beginning. Ensure to gradually increase the resistance to use as your strength increases. This will help you to grow muscle continuously. Aim at increasing the number of sets and reps every few weeks.
Continue with cardio:
Cardio is essential for burning calories. Just because you are indulged in strength training does not mean you are going to eliminate cardio from your weight loss regimen. Create a well-rounded exercise routine and include cardio, strength training, stretching, and yoga.
Focus on major muscle groups:
Focus on major muscle groups by choosing exercises like squats, deadlifts, bench presses, and rows. These exercises will help to simultaneously work on different muscle groups. Incorporating such exercises into your workout routine will help to maximize efficiency and results.
You have to train all your muscle groups including legs, back, chest, shoulders, arms, and core. A blanched approach will help you prevent muscle imbalances and reduce the risk of injury. Remember to rotate between every muscle group so you can allow each muscle group to rest after one session and encourage adequate recovery.
Proper nutrition and recovery:
While opting for strength training and other exercises, do not compromise on nutrition. You need to focus on nutrition and add essential nutrients to your balanced meal because it is crucial for muscle recovery.
Focus on adding protein to your diet. Protein is essential for weight loss and muscle recovery because it is the building block of the tissues. Add lean protein sources both plant and animal in your diet to get adequate protein intake in your diet.
Your muscles require an adequate amount of rest after exercise. Ensure to take a gap of 48 hours before working out on the same group of muscles. This will provide them time to rest and recover. Ensure to prioritize sleep and rest to support your recovery process. Also, keep yourself hydrated.
Frequently Asked Questions
Can you lose weight by strength training?
Ans. Yes, you can lose weight by strength training because it helps to build muscles and muscle tissues are metabolically more active than fat tissues which means they burn more calories. Strength training also helps to boost metabolism and you will burn more calories even at rest.
What is the best type of strength training for weight loss?
Ans. To lose weight you should start with bodyweight exercises like squats, push-ups, pull-ups, and deadlifts which will also help to enhance your posture. These exercises will build the foundation of strength and then you can add more exercises to your weight loss exercise routine.
Is 30 minutes of strength training enough for weight loss?
Ans. If you want to exercise for 30 minutes a day then choose cardio over strength training in order to burn more calories. But talking about strength training, you should at least devote your 60-90 minutes to see effective results. Also, do not totally rely on strength training for weight loss. Combine it with cardio to see effective results.
