Effective Weight Training for Weight Loss: Experts Share Why It Works

“Strength training for weight loss is a game-changer,” experts say, debunking the myth that lifting weights will make you bulky. Not only does weight training help build muscle and increase strength, but it also aids in shedding body fat and improving body composition, according to sports dietitian Tiffany Ma, RDN, CSSD.

“Strength training improves body composition by reducing body fat while maintaining or increasing lean muscle mass,” says Ma. “It also supports long-term weight management by enhancing metabolic rate and physical function,” she adds.

The misconception that cardio-heavy workouts and strict dieting are the best ways to lose weight quickly is debunked by experts as well. Kerry Ann Madden, NASM-CPT and owner of KAM Fitness and Nutrition, suggests that weight training, especially with free weights and circuit training, can assist with fat loss without spiking cortisol levels.

“Resistance training helps build muscle tissue without causing a spike in cortisol levels like cardio-heavy workouts can,” says exercise physiologist Stacy Sims, PhD. Lifting weights also improves overall muscle efficiency, making the body better equipped to burn calories and fat.

Although the number on the scale might not change immediately when starting a weight training routine, experts say that focusing on body composition changes is key. “You’ll start noticing a change in your clothes, you’ll start feeling fitter, and you’ll start looking toned—but the weight on the scale might not change right away,” says Sims. This is because muscle is denser than fat, and as you build muscle and burn fat, the scale might not reflect the changes right away.

To start a weight training routine for weight loss, experts recommend assessing mobility, mastering basic functional movements, using different types of weights, and alternating between strength and cardio workouts. They also stress the importance of eating enough protein to support muscle growth and repair.

To help readers kickstart their weight training routine, experts provide a sample workout plan that includes total-body strength exercises and tips to progress each week. The plan includes exercises like Goblet Squats, Deadlifts, Kettlebell Swings, Turkish Get-Ups, and more, with detailed instructions on how to perform each movement.

In conclusion, weight training is an effective tool for weight loss and body composition change, and experts recommend incorporating it into a well-balanced fitness routine for long-term success. With the right approach and consistency, weight training can help individuals achieve their weight loss goals and improve overall physical health and fitness.