Lots of people’s first thought when it comes to weight loss is cardio, and lots of it. If you want to build muscle, you lift weights, and to lose weight, you do cardio… right? Wrong! Strength training is shown to be just as effective for losing fat. Weight lifting helps you build healthy muscle, boosts your metabolism, and supports long-term fat loss. 

When comparing cardio and strength training for calorie burn, it’s important to understand how each works over time. Cardio primarily burns calories during the workout itself, while strength training continues to burn calories long after you’ve finished exercising. Building muscle means repairing microscopic tears in the old muscle, requiring extra calorie burn for hours or even days. Plus, muscles are a high maintenance tissue, meaning they burn more calories naturally as you move around throughout the day. Not to mention the increase in your body’s resting metabolic rate as a result, helping you naturally burn more calories daily. This is how building muscle supports long-term fat loss!

Another misconception is that you have to go on a harsh, calorie cutting diet to lose weight. This is also not the case: when you are building muscle and improving your metabolism, your body needs the extra calories to promote recovery. Put calorie-cutting diets in the past and focus on a balanced diet with protein, healthy fats, grains, etc. while also staying hydrated.

How should you start strength training for weight loss? Start simple with bodyweight exercises or resistance bands. Then start incorporating some dumbbells, kettlebells, barbells, and machines either at home supplied from Fitness Depot or at your preferred community gym. You can aim for 2-4 sessions a week to start, being careful not to overwhelm yourself. Alternate muscle groups to give your body ample time to recover. Feel free to weave in some light cardio for a well rounded routine. Don’t forget your rest days and plenty of protein to promote muscle recovery.

So, if cardio just really isn’t your thing, know that strength training can just as effectively be your path to weight loss. Weight loss doesn’t have to mean endless cardio or restrictive diets; strength training offers a smarter, more sustainable path.