Can Strength Training Help With Weight Loss?

Your muscles are like a heated swimming pool. The bigger they are, the more energy they need to stay warm, meaning they burn more calories at rest.

However, the extent and importance of these effects on weight loss are still up for debate. The actual calorie burn from resting muscles is lower than many people think and is just one of many factors that influence weight, fat loss, and body fat percentage.

In my clinical work as a physical therapist, I’ve helped thousands of people lose weight and build strength. In this article, I’ll explain how strength training can support healthy weight loss and the science behind it.

Can strength training help you lose weight?

Yes, strength training exercise improves body composition by reducing fat and building muscle. Dietitian and weight loss specialist Melissa Mitri (MS, RD, Nutrition Writer, and Owner of Melissa Mitri Nutrition) offers her insights here:

You can lose weight with just strength training, as long as you're in a calorie deficit. This means you are burning more calories than you're consuming in your diet, and is the single most important factor for successful weight loss.

Melissa Mitri

Weight loss includes fat, water, and muscle loss, while fat loss targets body fat. Weight loss and fat loss are a very complex process that depends on multiple factors, including:

Generally, strength training alone does not burn as many calories during a workout as moderate-to-high intensity cardio, like running or cycling.

A study on overweight adults suggests that combining strength and endurance training with a calorie deficit is the most effective way to lose weight and fat. However, this study contained only 119 participants, so larger-scale research is needed to confirm these findings.

Mitri adds, “While it is possible to lose weight with just strength training, you'll likely reap greater results by incorporating cardiovascular exercise like brisk walking, running, or cycling into your plan. This is because these exercises help burn fat, especially at higher intensities.”

The role of strength training in weight loss

Strength training can contribute to the weight loss process, but it should not be viewed as a quick weight loss fix or a standalone practice for weight loss.

Research suggests that strength training plays its main role in healthy weight loss by preserving muscle mass. A large-scale research review showed that exercise doesn’t significantly impact long-term weight maintenance. However, results suggest that resistance training helped preserve muscle during weight loss, preventing about 0.8 kg of lean muscle mass loss.

How does strength training burn calories at rest?

Increased muscle mass increases metabolism to some extent, meaning your body may burn calories slightly faster. While building more muscle may increase calorie expenditure, its overall impact on metabolism is relatively small compared to factors like total physical activity and diet. Even with significant muscle gain, the effect of strength training on calorie burn remains modest.

The concept of EPOC (excess post-exercise oxygen consumption) is another key part of the theory behind strength training’s role in weight loss. This sounds complex, but it only describes the idea that calorie burning can continue post-workout. The effects of EPOC on weight loss are still up for debate.

It’s not clear how much EPOC really matters when designing an exercise plan because:

• There aren’t many long-term studies that show how EPOC affects body weight over time.
• Different types of exercise (like lifting weights vs. aerobic exercise) may influence EPOC differently, but research is mixed.
• While strength training is generally believed to increase EPOC more than cardio, it hasn’t been shown to help with long-term weight control.
• The EPOC effect is smaller if you’re fitter, meaning the benefits decrease as your body adapts. However, research suggests EPOC responses may be worth considering when prescribing exercise for weight maintenance in young, fit females.

Benefits of strength training

The benefits of strength training go beyond weight loss alone. Here are some of the other reasons it’s worth getting into resistance training:

• It helps maintain muscle mass, which is especially important as you get older or if you’re losing weight.
• It helps increase bone mineral density in older adults.
• It helps you to function well and maintain your activities of daily life as you get older.
• It can help maintain muscle mass in people at risk of reduced muscle mass, such as those with arthritis.

Best strength training for fat loss

There are several types of strength training that can be effective as part of a well-rounded weight loss plan. Some of these combine cardio with strength training and include:

• Weightlifting. This builds muscle, maintaining muscle mass in a calorie deficit and increasing muscle mass when combined with sufficient calories and protein.
• Metabolic resistance training (MRT). This is a strength-focused type of high-intensity interval training (HIIT), which alternates intense effort with short rest.
• Circuit training. Circuits often combine MRT with bursts of cardio, which can be highly effective for weight loss.
• Calisthenics. This uses your own body weight to build strength and muscle, with a focus on functional movements that increase mobility and core strength.

Sample weekly plan for weight loss and muscle-building

As a physical therapist, I have created many fitness plans over the years for people who want to build strength and lose weight. This one is designed for someone in good general health, so if these exercises are too challenging, feel free to modify them or seek advice from a fitness professional.

Nutrition for strength training

Another important aspect of strength training is diet. Besides the calorie deficit needed for weight loss, adequate protein intake is important to get the most out of your strength training.

Dietitian Melissa Mitri advises that you should aim for 0.73–1 g protein per pound of body weight for muscle recovery, and adds:

“Exact protein needs may vary depending on the person, and not all will need the highest end of this protein range. For example, someone who is doing heavy strength training and intense cardio activity more regularly may need the higher end of that range, while someone who is a beginner or is working out less frequently may not need quite as much.”

Newer research dispels the old myth that you need to get in your protein within a certain time frame after exercise. This so-called short ‘anabolic window’ is not as important, but what is most important is you are getting adequate protein throughout the day to help keep you full, fuel your muscles, and aid in recovery.

Melissa Mitri

“Timing your protein intake to get a more even amount with each meal and snack will help ensure you get enough by the end of the day and take the pressure off of having to overload your system with a ton of protein right after working out.” So, don’t skip a protein-rich breakfast.

The bottom line

There are plenty of other factors to consider when starting a strength training regimen. Rest days are important, and you should prioritize recovery, whether you’re a beginner or a seasoned weightlifter.

If you have any health conditions, consult a doctor before starting a new training regimen and consider working with a fitness professional. And if you’re looking to lose weight, remember that strength training can help you do this in a healthy way, but it’s only one piece of the puzzle.