Misconceptions About Weight Loss and Strength Training
When it comes to weight loss, aerobic exercise often takes centre stage, leaving strength training in the shadows. But what if we told you that lifting weights not only burns calories but also transforms your metabolism, leading to long-term fat loss and improved body composition?
The Research: Why Strength Training Works for Weight Loss
Boosting Resting Metabolic Rate (RMR)
Strength training increases your resting metabolic rate—the energy your body burns at rest—through muscle hypertrophy (growth).
• Key Finding: Gaining 1 kg of muscle can increase RMR by 30–50 kcal/day, equating to 1.4–2.4 kg of fat loss annually.
• Why It Matters: Even modest muscle gains can significantly impact fat loss over time, making strength training a long-term investment in your metabolism.
Energy Expenditure During and After Exercise
While aerobic exercise burns more calories during a workout, strength training offers unique benefits:
• Post-Exercise Burn (EPOC): Excess Post-Exercise Oxygen Consumption (EPOC) refers to the increased oxygen usage (and calorie burn) after a workout.
• Example: High-intensity strength sessions can elevate EPOC for up to 38 hours, boosting fat oxidation during recovery.
• Study Insight: A 30-minute strength training session burned an average of 269 kcal—slightly lower than aerobic exercise—but its long-term benefits for muscle and metabolism outweigh this difference.
Fat Oxidation and Substrate Utilisation
Strength training shifts the body towards fat oxidation during recovery, reducing reliance on carbohydrates and promoting fat loss.
•Key Finding: Studies show a significant increase in lipid (fat) oxidation post-strength training compared to pre-exercise levels.
•Why It Matters: This metabolic shift makes strength training a powerful ally in reducing overall body fat, especially when combined with a balanced diet.
Long-Term Success Through Periodisation
Periodised strength training, which involves structured variations in intensity, volume, and rest, maximises benefits for weight loss by preventing plateaus and promoting continuous progress.
•Key Study Insight: Periodised programs showed consistent improvements in muscle strength, endurance, and hypertrophy, all of which contribute to sustained fat loss.
Long-Term Success Through Periodisation
Periodised strength training, which involves structured variations in intensity, volume, and rest, maximises benefits for weight loss by preventing plateaus and promoting continuous progress.
•Key Study Insight: Periodised programs showed consistent improvements in muscle strength, endurance, and hypertrophy, all of which contribute to sustained fat loss.
How to Apply This Research with 12Reps
Step 1: Incorporate Strength Training Into Your Routine
•Use the 12Reps app to design customised strength programs tailored to your goals and fitness level.
Step 2: Prioritise Intensity and Recovery
•Focus on lifting heavy weights with proper form (6–12 reps at 70–90% of your one-rep max).
•Use shorter rest intervals (45–90 seconds) to maximise EPOC and hormonal responses.
Step 3: Combine Strength with Aerobic Exercise
•Strength training complements aerobic workouts by preserving lean mass and increasing fat oxidation, creating a balanced approach to weight loss.
Step 4: Stay Consistent
•Long-term success requires dedication. Let 12Reps guide you with structured plans that adapt as you progress.
Why Strength Training Should Be Part of Your Weight Loss Journey
Strength training is more than just lifting weights, it’s about transforming your metabolism, building a stronger, leaner body, and setting yourself up for long-term success. While aerobic exercise burns calories, strength training preserves muscle, boosts RMR, and enhances fat oxidation, creating a sustainable weight loss strategy.
Transform Your Weight Loss Journey with 12Reps
Are you ready to unlock the power of strength training for weight loss? The 12Reps app provides expertly designed, personalised workout plans to help you achieve your goals efficiently and effectively.
👉 Download the 12Reps app today and start lifting your way to lasting results.
References
1.Mota GR, Orsatti FL, Costa TNF, Marôcolo Júnior M. Strength training and weight loss. J Health Sci Inst. 2010;28(4):337-40.
2.Hunter GR, Wetzstein CJ, Fields DA, et al. Resistance training increases total energy expenditure and free-living physical activity in older adults. J Appl Physiol. 2000;89(3):977-84.
