Can weight-training lead to weight loss? Weight-training can help with weight loss because when you are building lean muscle mass it impacts your metabolism at an exponential rate. Building and maintaining lean muscle mass tissue increases your metabolism and helps to burn more calories which can to optimal bodyfat loss.
Can weight-training lead to weight loss? Istock-photo credit: Drazen Zigic
The biggest impact that strength training targets is the post exercise effect which is EPOC. EPOC stands for exercise post oxygen consumption which is the number of calories you burn after the workout. And strength training impacts the calories you burn after the workout more than any type of physical activity level. This means burning calories even while you are resting and not working out. And that is what EPOC does and how weight-training can lead to weight loss or fat loss.
There was a study that was done where healthy adults did weight-training for one month and they lost 1.4% of bodyfat in that period. And this is compared to the group that didn’t exercise. Another study found that resistance training reduces the risk of death by 17%.
Studies have shown that weight-training impacts bone density and helps lower the risk of bone fractures. Anytime you can incorporate resistance training exercises that targets multiple body parts at once this will always be most effective for burning body fat. Some good compound resistance exercises that will help with that are squats, deadlifts, push-ups, barbell rows, lunges, dips, etc.
One of the reasons why circuit training is so popular when you are weightlifting is because of its ability to raise your heart rate and burn a high number of calories within a short amount of time. And making an anerobic workout feel like it’s an aerobic workout because you are using oxygen because of the intensity of the workout. It is another unique way of doing cardio and weight-training at the same time.
When it comes to weight loss and fat loss if you can combine weight-training, cardio and being on a balanced diet that puts you in a caloric deficit that is the best magical weight loss formula.
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References
1) Wewege, M.A., Desai, I., Honey, C. et al. The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis. Sports Med 52, 287–300 (2022). https://doi.org/10.1007/s40279-021-01562-2
2) Momma H, Kawakami R, Honda T, et al
Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine 2022;56:755-763
