Strength Training For Weight Loss

strength training for weight loss

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Strength Training

Most people tend to start hitting cardio and dieting when they want to lose weight. Yes, cardio will burn calories, however strength training will change your physique. Have you ever heard of “skinny fat”? Well, that is what solely cardio and dieting will give you. Check out my transformation pic here, when I was skinny fat. You’ll see the difference in my physique from skinny fat to lean and fit.

Contrary to what most people think, strength training will change your body into the “fitness model body”. You can achieve that body! You just have to incorporate strength training into your fitness routine. I’ve echoed this in many of my previous posts. Check out my posts on Metabolism Booster5 Reasons To Strength Train, and The Secret to Having a Lean Physique .

Strength Training Helps Build Lean Muscle Mass

Aerobic exercise is most effective at burning calories and in order to lose weight you must be in a caloric deficit. Therefore, cardio will help with being in a daily caloric deficit. However, when you’re losing weight strictly by doing cardio, you’re losing fat and muscle mass.

Also, by losing muscle mass, you’re slowing down your metabolism. Once you reach your weight loss goal, your metabolism would have decreased significantly and it would be near impossible for you to maintain your weight loss.

Therefore, it is important to incorporate strength training into your weight loss program. An increase in muscle mass results in an increase in metabolism. With every pound of muscle gained, you can expect to burn extra calories per day without moving a single muscle. Hence, you will burn more calories even while you’re not working out.


At the end of the day, in order to lose weight, you must do cardio, be in a caloric deficit and strength train. Just doing cardio and dieting may get you the results, but the outcome will be short lived. Strength training will also change your physique, from skinny fat to lean and fit. It will increase your metabolic rate so that your weight loss will be maintained. You will also be stronger and would most definitely decrease the aches and pain you may have been experiencing, such as back aches, tension in the shoulders, neck pain, etc.

So what are you waiting for? Try adding compound exercises which are strength training exercises that target multiple muscle groups so that you’re not in the gym for 2 hours. Check out my post on some compound lifts here.

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  • Reply Keoshia

    Great post, I do a lot Cardio and no strength training. I will try to incorporate strength training in the future.

    July 8, 2017 at 1:36 pm
    • Reply AP Power Fit

      Great! Thanks for stopping by! 🙂

      July 8, 2017 at 2:45 pm
  • Reply Michelle

    Great workout tips. I’m trying to lose weight and this will come in handy

    July 8, 2017 at 1:41 pm
    • Reply AP Power Fit

      Good luck! I have other posts that may help with your weight loss journey. Please feel free to check them out when you have a moment. Thanks! 🙂

      July 8, 2017 at 2:47 pm
  • Reply Olubukonla

    I’m not really into exercise which I really need to start doing. These are rear tips and I will give them a try.

    July 9, 2017 at 12:47 pm
    • Reply AP Power Fit

      Glad to hear! 🙂

      July 9, 2017 at 5:41 pm
  • Reply Sheri

    I need some strength training. I think I have left that aside a lot when exercising.

    July 12, 2017 at 12:36 am
  • Reply Andrea

    These are some awesome tips! I really have to start training more, so these will be definitely helpful!

    July 12, 2017 at 3:52 am
    • Reply AP Power Fit

      Happy to hear that it helps! Thanks! 🙂

      July 12, 2017 at 1:17 pm
  • Reply aryn

    This is some great advice. I really need to work on strength training

    July 12, 2017 at 5:30 pm
    • Reply AP Power Fit

      Thanks! 🙂

      July 12, 2017 at 8:37 pm
  • Reply Vivian

    Building lean muscle mass is definitely on the to-do list. Great post! 🙂

    July 12, 2017 at 10:19 pm
    • Reply AP Power Fit


      July 12, 2017 at 10:24 pm

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