Strength Training for Weight Loss? These Workouts Can Help You Get Started

Many people think weight loss is all about cardio sessions. But strength training has its place in a complete fitness program to support weight loss. Strength training involves exercises that use resistance to build or strengthen muscles. It offers benefits –– such as boosting your metabolism –– that can improve your health and help you reach your fitness goals. 

That doesn't mean you shouldn't do cardio. But it does mean that you should include strength-training sessions in your weekly routine. You'll get a ton of other advantages, including stronger bones and better balance, when you do.

Can you lose weight with strength training?

Yes. Strength training can help you lose weight. Studies show that regular strength-training workouts aid weight loss, especially when combined with other lifestyle changes. These include doing cardio workouts and maintaining a balanced diet. 

Promotional Disclosureinfo_outlined

SPECIAL OFFER

Save every month on GLP-1 meds with GoodRx

Save an average of $235 on FDA-approved GLP-1s like Ozempic and Zepbound.

Get Savings

Researchers think that strength training helps you lose weight due to a combination of factors.

Alters body composition 

Cardio burns calories and fat. So, doing a lot of cardio may reduce fat, but it won't increase lean muscle mass. Strength training does both. It helps you build muscle mass and burn fat. These body composition changes are critical to losing weight or maintaining a comfortable weight. They're also essential for your overall health. 

For example, building strong muscles may reduce your risk of falls and improve your functional mobility and athletic performance. Regular strength-training workouts have also been linked to a lower risk of premature death from all causes. 

Both strength training and cardio are important for weight loss. Research suggests that a combined routine is the most effective way to burn fat. 

May lower the risk of obesity 

Weight training may change how your body burns fat. According to one study, muscle cells may release particles that activate the fat-burning process after weight training. There's a need for more research. But the study sheds more light on how resistance training may affect metabolism. It may also help explain why research shows that people who strength-train regularly have a lower risk of obesity. 

Boosts metabolism

Muscle is more metabolically active than fat. That means your body uses more energy (calories) to build and maintain muscle mass than fat. So the more muscle you have, the more calories your body burns, even at rest. One study found that resistance exercise increased metabolism at rest, while aerobic exercise did not. 

Read more like this

Explore these related articles, suggested for readers like you.

8 Tips for How to Start Lifting Weights

5 Tips for How to Maintain Muscle Mass as You Age

Is Pilates Good for Weight Loss?

View more

You won't burn tons of calories at rest. But burning more calories throughout the day can go a long way on your weight-loss journey.

Adds variety to your fitness routine 

Merely plodding along on the treadmill every day may not be effective for your weight-loss goals. And it certainly isn't fun if you don't like running. You need to challenge your body with different activities to get the best results for weight management and overall fitness. 

Adding strength training to your routine can also challenge your mind, keeping you motivated to stick to your fitness plan. One study found that people whose routines included strength training rated their workouts as more satisfying than those who only did cardio.

EXPERT PICKS: WHAT TO READ NEXT

• Looking for a healthy weight-loss plan? Here are 12 science-backed tips to help you lose weight. 

• Is cardio good for weight loss? Yes. Find out how it can help on your weight-loss journey.  

• Starting a new fitness routine is a big commitment. These 6 strategies can help you build a workout plan that sticks.

What are the best strength-training workouts for weight loss?

There's no single best strength-training workout for weight loss. It's highly individual and depends on your fitness level, goals, and preferences. That said, various strategies can help you get the most out of strength-training workouts. 

Compound exercises 

Isolation exercises, such as bicep curls, target one muscle group at a time. But compound exercises use multiple muscle groups at once. Activating more muscle groups burns more calories. It's also more efficient, allowing you to get more done in less time. Examples of compound exercises include:

• Squats

• Lunges

• Push-ups

• Deadlifts

• Pullups

• Rows

• Overhead presses 

Beginners might want to start with bodyweight exercises before trying moves that require weights. And consider your exercise intensity, because you need to challenge your muscles. When you're ready to add weights, choose an option that is heavy enough to make the last few repetitions of each set feel difficult but doable. 

For example, to build muscle, the American College of Sports Medicine recommends starting with 1 to 3 sets of 8 to 12 reps with a weight that is 70% to 85% of your one-rep max. Your one-rep max is the total weight you can lift for one exercise repetition. 

Progressive overload training

Your muscles will eventually adapt to the challenge when you strength-train regularly. This adaptation process allows you to build and strengthen your muscles. But when you fully adjust to your workouts, your progress, including your weight-loss results, will plateau. 

Progressive overload training includes increasingly difficult exercises in your strength-training plan. You can gradually add more weight, reps, and sets or try new exercises to stimulate your muscles in new ways. This will keep your workouts exciting as you work toward your fitness goals. 

Circuit training

Circuit training involves doing a series of exercises in quick succession with minimal rest between sets. This method combines strength training and cardio in one workout to boost calorie burn and maximize your time. Short breaks between sets –– about 30 to 60 seconds –– keep your heart rate elevated so you burn more calories. 

Choose several exercises targeting different muscle groups to do a circuit training workout. Do each exercise for a certain number of reps or amount of time before moving on to the next one.

Tips to optimize strength-training workouts for weight loss

Here are a few more tips when planning strength-training workouts for weight loss. 

Start slow

If you're new to resistance training or returning after a long break, it's important to ease into it. Doing too much too soon can cause muscle soreness or injuries. Those setbacks can be discouraging and make you feel like quitting. So, a gradual plan is best. Start with 1 to 2 sets of each exercise, learn proper form with bodyweight exercises or light weights, and build up from there. 

Strength-train 2-4 times per week

Consistency is key for all health and fitness goals. The CDC recommends that adults do at least two weekly muscle-strengthening workouts that target major muscle groups. You can split up your strength-training sessions however works best for you. You could do two full-body workouts a week or two upper- and lower-body workouts, for example. One study found that doing four sets of an exercise weekly for each muscle group is an effective way to build muscle. So, you might try that strategy when you're crunched for time. 

Don't forget your diet 

Nutrition plays a major role in weight loss. But many diets for weight loss are restrictive and hard to maintain. Rather than focusing on calorie deficits, try to include fresh, whole foods that are packed with complex carbohydrates, lean protein, unsaturated fat, and other nutrients. For example, foods high in lean protein and fiber may help you feel full and support muscle growth and recovery after exercise. Vegetables, chicken, fish, tofu, beans, and whole grains are good sources of both nutrients. 

Remember to rest 

Rest days are essential for muscle recovery and growth. Overtraining can do more harm than good. Make sure to include at least one full rest day per week, and listen to your body when you need additional recovery time.

Why trust our experts?

Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

Our editorial standards

Meet our experts