How Does Weightlifting Help with Weight Loss?

When we think of weight loss basics, the most common approach usually boils down to energy in versus energy out. This means the number of calories we consume in food and drink compared to the calories we burn daily through exercise and our body’s basal metabolic rate (BMR). BMR is essentially the number of calories our body needs to function and keep us alive.

When considering the burn component, cardio training was traditionally thought to be the primary driver of calorie expenditure. Activities like biking, treadmill workouts, elliptical sessions, or jogging and sweating in an aerobics class were popular among those looking to lose weight. However, this type of exercise doesn’t address preserving or building lean muscle, which is beneficial for weight loss. In some cases, aerobic training can cause a person to lose lean muscle mass in addition to body fat.

When a person’s body has a higher percentage of lean muscle mass compared to fat, they will burn more calories at rest. Strength training using free weights, machines, and/or resistance bands can create more muscle mass in the body. More muscle mass through exercise can help with something called excess post-exercise oxygen consumption (EPOC). This phenomenon, often referred to as the afterburn effect, means your body burns calories even after exercise as it cools down.

Therefore, it makes good sense for weight loss to include weightlifting. Not to mention, there is a laundry list of benefits strength training provides, such as building up bone density, improving insulin sensitivity, and enhancing balance and coordination.