The Importance of Strength Training for Weight Loss

May, 2025

If you are just starting your weight loss journey, things can seem a bit overwhelming. There is a lot to take in and successful weight loss doesn’t just come from going to the gym a couple of times a week.

Any exercise can help you lose extra pounds but simply doing it in isolation probably won’t allow you to see much progress. While incorporating things such as creating a calorie deficit is important, I want to look at why strength training is an underrated strategy to lose weight.

Most people think that only cardio is effective for weight loss, but that isn’t the case.

Why you shouldn’t just focus on cardio

Cardio exercises – such as running, swimming, or using certain exercise equipment – are very productive in burning calories which is the basis of losing weight.

Cardio will burn more calories per hour than strength training. However, I have found that many people get bored of doing the same cardio exercises over and over again. This repetition can turn people away even if they start to see results.

One of the main jobs I have as a personal trainer is to keep people motivated. This can be challenging when things start getting repetitive so, I think it is a great idea to mix things up and focus on other forms of exercise and not just cardio.

Strength training boosts your metabolism

One major advantage of strength training over cardio workouts is that it builds up your metabolism. Strength training allows you to build muscle which, in turn, boosts your metabolism.

Why is this good for weight loss?

Well, while cardio burns more calories when you are exercising, an increased metabolism burns more calories when you are resting and after you finish your workout. This all helps to tone up and lose body fat.

What types of strength training help you lose weight

All forms of strength training can help you to lose weight and I think it is vital that you use a varied exercise plan.

Deadlifting weights is an effective way to build up your strength and increase your muscle mass. Resistance training is ideal too. If you aren’t confident in lifting free weights in the gym, weight machines are a safer way to practice strength training as they allow you to hone in your technique.

Even exercises such as simple push-ups can have a positive impact on weight loss.

Losing weight with varied exercise

While most people instantly think of running 5k, sweating on the crosstrainer or going for a swim as the most effective methods of losing weight, strength training is just as important.

As a PT, I want the people I work with to enjoy their time working out. This is why I think a varied exercise plan that brings together both cardio and strength training is vital.

You will see results by using both forms of exercise and, by mixing things up, you won’t be as likely to give up on your weight loss journey.

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