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Is Strength Training Good for Weight Loss?


Reviewed by Holly Alderman PA-C of Forum Health Medical Weight Loss


The one thing you DON’T want to lose on your weight-loss journey is muscle. Learn why it’s important to preserve and build muscle, and how it actually supports your weight-loss efforts.  

At a Glance 

  • Muscles burn more calories than fat.  
  • 5 benefits of strength training for weight loss.  
  • The channels we’re loving for at-home workouts that focus on building strength.  

You want to lose weight, but did you know there are different types of weight you can lose, and they are not all beneficial. Yes, losing fat is the goal but unless you are incorporating strength training into your routine as part of your weight-loss program, you could be losing muscle along with it.

Why is Good Muscle Tone is Important During Weight Loss?

Sure, having a toned physique looks great but having well-toned muscles can actually help increase your metabolism – a key component to weight loss.  


Muscle tissue burns more calories at rest than fat tissue does. This means that increased muscle mass will help you burn more calories throughout the day, even when you’re not actively exercising.  


Maintaining muscle tone is important for weight management because it supports your efforts to shed excess fat. Additionally, it will improve your body composition, physical performance and functional abilities, making it easier to engage in physical activities and exercise, which are key components of long-term weight management. 


Especially if you are on weight-loss medications, like GLP-1 medications, maintaining or increasing muscle mass can prevent the loss of muscle tissue that can occur when losing weight  


Furthermore, strength training can improve insulin sensitivity, which is beneficial for those with insulin resistance or metabolic issues like prediabetes. 

Start Strength Training Exercises for Weight-Loss

Incorporating strength training into your weight loss regimen can improve the effectiveness of weight loss medications and offers a variety of other benefits to increase your overall wellbeing.  


  1. Preserves Muscle Mass: When you’re trying to lose weight, especially with the help of medications, your body may also break down muscle tissue along with fat. Strength training helps preserve and even build muscle, which is crucial for maintaining a healthy metabolism and preventing muscle loss.


  2. Boosts Metabolism: Muscle tissue burns more calories at rest than fat tissue does. By increasing your muscle mass through strength training, you can boost your metabolism and potentially enhance the effectiveness of your weight-loss medications.


  3. Improves Insulin Sensitivity: Strength training can improve your body’s sensitivity to insulin, which is beneficial if you’re dealing with insulin resistance or metabolic issues like prediabetes.


  4. Enhances Mobility and Functionality: Building strength not only makes daily activities easier but also reduces the risk of injury, especially as you age. This is important for maintaining an active lifestyle, which is key to long-term weight management.


  5. Increases Energy Levels: Regular strength training can help improve your overall energy levels, making it easier to stay active and stick to your weight-loss plan. 


You can start by adding two to three strength training sessions to your weekly routine. Focus on compound exercises that target multiple muscle groups, such as squats, lunges, push-ups, and rows. Gradually increase the intensity and weight as you get stronger.  

Get Started with Strength Training for Weight Loss Routine From the Comfort of Home:



Sydney Cummings Houdyshell a NASM Certified Personal Trainer, Fitness Nutrition Specialist, Women’s Fitness Specialist, and Stretching and Mobility Coach



Christina Dorner a Multi Certified Personal trainer and group fitness instructor with 30 years’ experience sharing everything from beginner workouts to hard core intense routines.



Perfect for beginners focused on community and helping you achieve your goals. Easy to follow workouts, walking workouts and weekly schedules to follow.



Fit Father Project offers straightforward nutrition and exercise advice for busy dads over 40 who want to get fit, regain energy, and lead their families.



Want to work out but need to have fun? Try this fun dance workout with a focus on growing your glutes! Original Dance Workouts created by Caleb Marshall.



Caroline Girvan, Certified Personal Trainer, MNU Certified Nutritionist, and Pre and Postnatal Specialist. Get ready to build a stronger body and mind together. 

Is Weight Training Good for Weight Loss?

Weight training differs from other types of training, such as cardiovascular exercise, in several ways. While weight training focuses on resistance through lifting weights or using resistance bands, cardiovascular exercise aims to increase heart rate and improve cardiovascular fitness.  


Weight training workouts are typically shorter and more intense, focusing on specific muscle groups, while cardiovascular exercise often involves longer, moderate-intensity workouts that target overall fitness.  


Both types of training are important for overall health and fitness, and a well-rounded exercise routine often includes a combination of both weight training and cardiovascular exercise.   


Remember, consistency is key. Even if you’re on weight-loss medications, incorporating strength training into your routine can help you achieve your goals and improve your overall health. 

Learn more about Forum Health’s Medical Weight Loss Program