People often tire themselves out with endless cardio sessions and restrictive diets when seeking weight loss. These methods help you lose weight, however, there is another powerful weapon that can effectively help you on your journey and that tool is strength training.
Strength training exercises to lose weight are an effective way to shed pounds and build strength. This article will help you understand strength training and various exercises that will help you burn fat.
Understanding Strength Training
Strength training, sometimes called resistance training, involves training your muscles to work harder. You can do this by lifting weights, using resistance bands, or even simply using your body weight for the exercises. The main reason people do strength training is to strengthen their muscles, make them look more toned, and help them last longer during activities.
Why Is Strength Training Important for Weight Loss?
Here’s what helps strength training exercises to lose weight:
- Builds Muscle: As you know, strength training helps build muscle mass. Because muscles are metabolically active, they burn more calories at rest. So the more muscle you have, the higher your calorie burn will be even when you’re not actively training.
- Boosts Metabolism: The process of building muscles itself requires a lot of energy which also helps in boosting metabolism. This means more calories would be burned throughout the day.
- Fat-Burning Composition: Strength training has dual benefits: It not only helps build muscle mass but also helps preserve existing muscles during weight loss. Sometimes, during your weight loss journey, you may also lose muscle instead of fat, however, strength training while preserving muscle mass ensures that your body remains an efficient calorie-burning machine.
- Balancing Hormones: Weight lifting can help balance hormones that affect weight. One way to do this is to keep your insulin levels in check. Insulin is like a key that opens cells so sugar can enter for energy. When insulin is balanced, your body stores less fat.
Best Strength Training Exercises to Lose Weight
Following are some effective strength training exercises you can include in your routine to help you lose weight:
1. Strength Training Exercises to Lose Belly Fat
- Squats: This compound exercise targets the whole body and multiple muscles, including thighs, glutes, and core.
- Deadlifts: Deadlifts are the perfect exercise to strengthen your back, legs, and core.
- Plank Variations: There are many plank variations, which help engage your core muscles to build strength and improve posture.
- Russian Twists: This exercise targets the muscles on the sides of your abdomen which are called obliques.
2. Strength Training Exercises for Overall Weight Loss
- Push-Ups: This upper body exercise engages the chest, shoulders, and triceps.
- Lunges: Lunges help in toning your glutes and legs. They also improve balance and core stability.
- Rows: This exercise targets your back muscles, which gives you good posture and core strength.
- Overhead Press: This exercise strengthens your shoulders, core, and triceps giving you upper body strength.
3. Low-Impact Strength Training Exercises
For those with joint issues, or injuries, or anyone looking for a gentle approach, low-impact strength training for weight loss is an option:
- Bodyweight Exercises: You can develop strength without weights. Exercises like squats, lunges, planks and push-ups use your body weight to train you.
- Resistance Bands: Resistance bands are a great way to make your exercises more challenging without putting too much stress on your joints.
- Pilates: This training program combines exercises that develop muscle strength with stretches and core exercises. This combination makes it a perfect choice for getting stronger without putting too much stress on your joints.
How to Start Strength Training for Weight Loss?
If you are new and don’t know how to start with strength training exercises to lose weight, then follow these steps:
- Get a Trainer: If possible for the initial days consider having a personal trainer to learn proper form and techniques.
- Schedule your Workout: Create a schedule, including strength training 2-3 times a week in your workout routine. The remaining days will allow your muscles to recover.
- Realistic Goals: Have a balanced approach towards weight loss and fitness goals. Losing 1-2 pounds a week is good and a part of your gradual progress.
- Progress Slowly: As you build more strength and confidence, increase the weight or resistance, and consider adding more sets and different exercises.
Why Am I Not Losing Weight with Strength Training?
It may be frustrating if you are strength training but not seeing the results. This may be caused due to various reasons. Strength training results in muscle gain which is a good sign, as muscles burn more calories than fat. You should rather look at how your clothes fit and body feels. Exercise is great, but it doesn’t mean you can eat whatever you want. You may think you can eat freely due to exercising, but it’s wrong, Make sure you burn even more calories than you eat to lose weight.
Inconsistency is another big reason, because of which you may not get the expected results, so train regularly even if they are short sessions. While strength training is beneficial, pairing it with cardio exercise will help enhance weight loss results.
What are the Health Benefits of Strength Training?
Beyond weight loss, strength training has numerous health benefits such as:
- Strength Training improves muscle strength and endurance, making daily activities easier.
- It helps in building bone density and strengthens connective tissues and joints.
- These exercises improve balance and coordination, reducing the risk of falls and injuries.
- Strength training exercises release endorphins which are mood-boosting hormones and can combat stress and anxiety.
- It also reduces the risk of chronic diseases like heart disease, type 2 diabetes, and some cancers.
FAQs
How often should I do strength training exercises to lose weight?
You should aim to do strength training at least 2-3 times a week for good results.
Can I lose weight with low-impact strength training?
Yes, low-impact strength training can help with weight loss even if they are gentle to your joints.
How can I measure my progress with strength training?
You can measure your progress by tracking your workouts, how much weight you lift, body measurements, how your clothes fit, and lastly you can also rely on scales.
Conclusion
In conclusion, strength training exercises to lose weight are fantastic ways to upgrade your workout routine. By including these exercises, you can build muscle, boost your metabolism, and achieve your weight loss goals while also reaping numerous health benefits. Remember, the key is to be consistent and patient. Start with exercises you can manage and gradually make them tougher as you get stronger. This way, you’ll be on your way to a healthier, fitter you in no time.