Does Strength Training Help With Weight Loss? - Joe Matthews

I think it’s best to quickly pre-frame this answer with some context.

Anyone engaging in strength training shouldn’t rely on it solely as a means to lose weight, but rather see it as an important part of a balanced program that helps increase lean muscle mass and reduce body fat percentage. This program could also include both cardiovascular (aerobic) and anaerobic training on a weekly basis. This combination is a highly effective way to achieve results both physically and psychologically, while also providing enough variety to maintain long-term interest and motivation. Ultimately, it supports a lifestyle change rather than a “quick fix” mindset.

In saying that, the short answer is yes—strength training can certainly help you lose weight. When programmed correctly, it helps increase lean muscle mass, which in turn increases caloric expenditure and can contribute to a higher metabolic rate. While there are many factors that influence metabolism, including genetics, strength training can play a meaningful role in supporting it.

However, the major benefits of strength training extend beyond metabolic changes. These include:

• Getting stronger – allowing you to train harder, expend more energy, and increase EPOC (post-exercise oxygen consumption). While the direct energy increase may be modest, it still contributes. It also improves bone health and muscular strength.

• Improved performance – enhancing athletic ability and enabling a wider range of physical activities

• Joint strength – improving stability and resilience

• Sense of achievement – supporting mood, psychological resilience, and satisfaction from effort

• Reduction in age-related muscle loss

  
  

The list could go on, but these are some of the key benefits.

In summary, while strength training can help with weight loss and offers many additional benefits, it should ideally be part of a balanced program that also supports cardiovascular health—allowing you to better use the strength and muscle you develop.