Strength Training For Weight Loss: Why Building Muscle Can Support Your Weight Management Journey

If you’re trying to lose weight, cardio may be the first type of exercise that comes to mind. The truth is, strength training can also be a great way to tone muscles over time and improve overall health.

Whether you’re lifting weights at the gym or using resistance bands at home, strength training, when combined with a balanced diet, can help support your long-term goals.

Article Summary:

• It's a good idea to use strength training for weight loss because it can help build and maintain muscle mass.
• Combining strength training with walking or cardio, a balanced diet and healthy lifestyle habits can contribute to gradual weight loss and muscle growth.
• Increasing your protein intake can help support muscle growth and repair, keeping you feeling fuller for longer after exercise.

What is strength training?

Strength training, or resistance training, is a form of exercise that works your muscles by putting them against an external force. This force could be gravity, your own body weight or a weighted piece of equipment like a dumbbell, and this creates resistance. [1] Using resistance in your workouts is a great way to challenge your muscles and help them become stronger over time.

This resistance could come from:

• Free weights (e.g. kettlebells)
• Your own body weight (e.g. push-ups)
• Resistance bands
• Weight machines

Strength training isn’t about lifting super heavy weights, and it isn’t reserved for athletes or bodybuilders. It’s suitable for everyone and focuses on targeting your muscles with slow, controlled movements that can be adapted to your fitness level.

Is strength training good for weight loss?

Yes. When you lose weight, you could lose a combination of body fat and lean muscle. Incorporating strength training into your regular exercise routine can help reduce muscle loss and support fat loss at the same time. [2]

Compared to cardio exercises like the popular 12-3-30 breakdown on the treadmill (12% incline, 3 miles per hour for 30 minutes), strength training might not burn as many calories. However, there are several benefits for weight management. It can help:

• Improve strength and mobility
• Support with body recomposition
• Maintain lean muscle mass
• Build core muscle strength
• Improve muscle definition

How important is muscle mass during weight loss?

Maintaining muscle mass is very important during weight loss because it can keep your resting metabolic rate (or RMR) high. RMR refers to the total number of calories your body burns when you’re resting or not exercising. [3]

Speaking of calories, your diet also plays a key role in preserving muscle mass, especially if you’ve started to introduce strength or resistance training into your workouts. Increasing your protein intake after exercising helps to heal and repair muscles, which can speed up recovery time so you can train again sooner. [4]

Does protein help with weight loss?

Protein is a key part of any balanced diet, but especially if you’re strength training for weight loss and muscle growth. A long-term clinical trial shows that maintaining a high-protein diet can lead to weight loss and reduce chances of weight gain afterwards. [5] Choosing protein-rich foods over carbs is also a great way to help you manage your calorie intake because it could help you feel fuller for longer.

Luckily, there are many sources of protein to choose from. Depending on your dietary requirements, you could switch up your meals easily by including:

• Fish (salmon, tuna, white fish)
• Eggs
• Lean meats (beef, lamb, pork)
• Poultry (chicken and turkey)
• Plant-based protein (beans or lentils)
• Dairy options (Greek yogurt, cottage cheese, milk)
• Tofu and tempeh
• Whole grains (quinoa or oats)

If you still need support with building a balanced diet plan, speak to one of our healthcare professionals who’ll be happy to help.

How often should you strength train?

Strength training doesn’t need to be done daily. If you’re new to lifting weights or using resistance bands when you work out, you could aim for 2-3 days a week. When you’re ready for more advanced muscle growth, you can increase your routine to 4 days a week, with a focus on different muscle groups per workout.

Remember, consistency isn’t the same as intensity. While it’s important to keep yourself active for overall health benefits, it’s even more necessary to allow enough time for quality rest and recovery. Be sure to space out your exercises so you can have at least 48 hours to let your muscles relax.

If you can’t train, is walking enough?

Of course, walking is one of the simplest and most accessible forms of exercise. [6] It doesn’t require the right setting, a gym membership or specific equipment. All you need are comfortable shoes and a steady playlist to get your steps in.

Strength training doesn’t necessarily have to replace cardio workouts. It’s just a recommended add-on for increasing muscle mass over time. Going for daily walks is still an effective, low-impact option with a long list of benefits. It can help:

• Support cardiovascular health
• Improve overall health
• Increase energy levels

Can you combine strength training with weight loss medication?

Any form of regular exercise is important to maintain if you’re taking weight loss medication. It’s also recommended that you do resistance exercises while taking weight loss medicines because when you lose weight, you tend to lose muscle along with fat. Strength training helps make sure that you maintain muscle mass. [7]

Common questions about strength training

Can beginners do resistance exercises?

Of course, you can start by using your body weight to create light resistance and then gradually build up the intensity over time. You could try doing push-ups, squats or lunges at home before adding weights into the mix.

Will lifting weights make you bulky?

There’s a common misconception that strength training alone will drastically increase muscle mass. The truth is, lifting weights usually helps you build strength and a leaner body composition, rather than bulk muscle.

If an increase in muscle definition is your goal however, you’d need to strike a balance between regular resistance exercises and a balanced diet over an extended period of time.

Can you work out at home?

Yes, home exercises can be just as effective as gym workouts. Following an instructor’s exercise video and using a mirror is a great way to ensure you’re using the right form and posture.

If you're considering treatment for weight management, help is available. Find out which treatment may be suitable for you with MedExpress.

References

1. Prince S, Lang J, Colley R, Giangregorio L, El-Kotob R, Butler G, et al. 209 Health Promotion and Chronic Disease Prevention in Canada Research. Policy and Practice [Internet]. 2023;43(5). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10237261/pdf/43_5_1.pdf
2. Bellicha A, Baak MA, Battista F, Beaulieu K, Blundell JE, Busetto L, et al. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obesity Reviews [Internet]. 2021 May 6;22(S4). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8365736/
3. Fabio Comana. Resting Metabolic Rate: How to Calculate and Improve Yours [Internet]. NASM. 2018. Available from: https://blog.nasm.org/nutrition/resting-metabolic-rate-how-to-calculate-and-improve-yours
4. van Loon LJC. Role of Dietary Protein in Post-Exercise Muscle Reconditioning. Nutritional Coaching Strategy to Modulate Training Efficiency [Internet]. 2013;75:73–83. Available from: https://pubmed.ncbi.nlm.nih.gov/23765352/
5. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome [Internet]. 2020 Sept 30;29(3):166–73. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7539343/
6. Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. GeroScience [Internet]. 2023 July 26;45(6). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10643563/
7. Weight training helps maintain muscle mass in overweight adults [Internet]. Harvard Health. 2018 [cited 2026 July 30]. Available from: https://www.health.harvard.edu/healthy-aging-and-longevity/weight-training-helps-maintain-muscle-mass-in-overweight-adults