The ab training is done in the form of supersets, meaning you alternate between two exercises, and rest once you’ve completed a set of each exercise. You work all your muscle fibers and boost the calories you burn even after working out. That never happens when you lose weight through diet alone or doing only cardio. This means gradually increasing the weight or resistance you’re lifting over time to continue challenging your muscles. This type of training has been shown to be effective for weight loss and improving cardiovascular health. This is known as compound exercises, and they’re the most effective way to burn calories and build muscle. For instance, depending on your schedule with your client, you need to make sure that they have enough time to rest and recover. Make sure you don't ignore the important muscle groups. This is why it's important to taper your aerobic exercise as well, based on your goals. One's basal metabolic rate, or BMR, is the rate at which a person burns through energy. We distinguish ourselves by having a multidisciplinary team of accredited health professionals to fulfil all your needs at once. Dr. Craig Primack, an obesity medicine specialist and Head of Weight Loss at Hims & Hers, explains that two primary factors contribute to increased weight loss difficulty in middle age. Weight management often becomes significantly more challenging for individuals once they reach their fifties, even when maintaining consistent exercise routines and healthy eating habits. Exercise for bone strength is not about doing more exercise but including the right type of exercise for your bones. Add some regular weight-bearing impact exercise into your routine too. Exercises such as bench presses, squats, and deadlifts provide a more comprehensive workout and are efficient for building strength."You can lose it afterward, and it will be easier since your body has become better at burning calories due to increased muscle mass."So, instead of going to the same spin class week after week, try something new, like kickboxing or weight lifting.How can I lose weight with strength training?Cardio, short for cardiovascular exercise, is a type of physical activity that raises your heart rate and keeps it elevated for a sustained period.Kiera James, 35, is proof that weightlifting really can work for weight loss, but before we get into her story, we want to clear something up.Choose several exercises targeting different muscle groups to do a circuit training workout.Now that we’ve covered the benefits of weight training for weight loss, let’s talk about how to create a weight training program that’s tailored to your goals.In conclusion, both cardio and weight training are effective for weight loss, but they serve different purposes and can complement each other in a well-rounded fitness regimen. Customized Workout Plans for Your Needs The current (bare minimum!) recommendation is 0.35 grams of protein per pound of body weight every day if you're sedentary—however, it's likely that you need much more, especially when incorporating strength training into your routine. Of course, weight loss is complicated, and consistent strength training paired with a well-balanced diet and other healthy lifestyle habits will ultimately lasting impact when it comes to weight loss. It also improves muscular endurance, cardiovascular health, and overall conditioning—making it one of the best all-around workouts for weight loss. According to research in the American Journal of Sports Medicine, circuit workouts can burn up to 30% more calories than traditional weight training. Is it good for me if I have a health condition? Pilates enhances posture, muscle tone, and joint mobility without high impact. Even if you're experienced in fitness, this will help you avoid injury. This is especially important if you have health concerns or are recovering from an injury. Pilates may offer different health benefits, but the science behind it is unclear because researchers have only carried out small-scale studies. Improved strength can increase overall training intensity, in addition to training volume. First, increasing the amount of effort (percentage of an all-out effort) creates a significant training stress, which results in a positive hormonal release and continued oxygen utilization after exercise. Progressive increases in volume should be observed for a particular training block of weeks or months, followed by a period of decreased volume. Fitness industry guidelines for set and rep ranges for muscle hypertrophy training are three to six sets for six to 12 repetitions at 50-85% of 1 RM (repetition maximum). Additional training days could be added as well to increase overall volume. Water, lower-fat milk, tea, coffee, sugar-free drinks... Drink 6 to 8 cups of fluid a day. Choose lower-fat spreads and only eat it in small amounts. Go for olive, sunflower and rapeseed oil, which have unsaturated fats. If you eat fish, try to have 2 portions a week. For most individuals who engage in consistent strength training without a substantial caloric surplus, the result will be toned muscles and a firmer physique rather than excessive bulk. While strength training is a pivotal part of a weight-loss program, relying solely on it without considering your diet may yield limited results. Strength training involves exercising your muscles against resistance to increase strength, size, and endurance. Building muscle mass increases your resting metabolic rate (RMR)—the number of calories your body burns just to function. Establishing and sustaining a strength training for weight loss regimen has its own set of difficulties. Every strength training for weight loss program must include recovery. To begin strength training for weight loss, you do not require expensive equipment or a membership to a gym. Strength training is important for increasing your BMR, but the calorie burn payoff for high-intensity cardio workouts is more immediate. Here's the total-body strength workout you'll do three times a week. Here, he outlines a sample Monday through Sunday workout plan that, over time, can help you lose weight—all you have to do is keep showing up and working hard. If you’re looking for a workout plan that can help you lose weight, adding more sweat sessions to your weekly routine is a great place to start. You may need a personal trainer or fitness professional to help you initially with technique. Focus on perfect form and start with low weights. Here’s a great workout plan to get you started. This will vary from person to person, as genetics, age, hormones, gender, diet and other factors play a role in how much muscle you put on and how quickly.To lose weight, you need to create a calorie deficit, meaning you consume fewer calories than your body burns.Slide your hips off the bench, supporting your weight with your hands.Are you a certified personal trainer with a passion for helping people reach their fitness goals?‘Meal planning and prep was my saviour here - when I don't have meals planned, I am more likely to go for the easy option for lunch and dinner, which is more often than not the unhealthy option, and to snack after work. One study in Frontiers in Physiology revealed that multi-joint exercises provide higher gains in physical performance thanks to an uptick in both cardiorespiratory fitness and maximal strength. When it comes to choosing what moves to actually do for your first couple strength workouts, Jeffers suggests compound exercises that complement running movement patterns versus single-joint isolation exercises. • Reduced waist circumference — an important indicator of metabolic and heart health• Improved metabolic rate, since muscle burns more calories at rest• Better functional strength for daily activities and reduced injury risk That’s why we created this guide on strength training for weight loss to assist you in your journey. Strength training offers many benefits for physical and mental health development, but it can also be an excellent workout for weight loss goals. While exercise helps to burn calories and build muscle, your diet significantly influences your overall calorie intake and the quality of the nutrients you provide your body. On the other hand, strength training builds muscle mass, which is crucial because more muscle leads to a higher resting metabolic rate. In a circuit training workout, you rotate through a series of exercises targeting different muscle groups with little to no rest between them. During a cut, “winning” might be adding a rep, matching last week’s performance with better form, or holding steady while bodyweight drops. This 8-week fat loss routine is a three-day rotation split into two phases. Track your progress in the gym by keeping a record of your workouts, weights used, measurements, and any other measurable information. Staying consistent, whether with fewer intense workouts or more frequent shorter ones, fuels motivation and accelerates progress toward your weight-loss goals. My best advice is to fit in strength training as frequently as your schedule permits. Should I keep track of calories? Weight training is a type of physical activity that involves using weights, resistance bands, or your own body weight to build muscle mass and increase strength.To see continuous progress, it's important to gradually increase the intensity of your workouts, otherwise known as progressive overload, Featherstone says.Whether you’re looking to lose inches off your waistline or simply see the number on the scale move down, strength training—specifically working with light weights—can get you there.“Squats build lower-body strength and stability, as well as engage the core,” states Nobbe.If you’re wondering whether you can lose weight with just strength training, the answer is a resounding yes.When it comes to weight loss, strength training is by far the best type of training to change your body composition.We’re going to get into 4 reasons weight training is important for your weight loss goals. “I've always been active, but now I feel like I'm being active to increase my longevity and to honor this new body rather than to lose weight,” Heather says. Lower-fat sources of protein can increase GLP-1 levels and help maintain muscle mass. Multiple research studies have shown that probiotics can help lower weight, waist size, and body mass index (BMI). Building strength not only improves your physique but also supports your overall health, energy and independence for years to come. Some of these changes also support you on your weight loss journey indirectly. Hormones play a central role in how the body stores and uses fat. Finally, track your progress not just by the scale, but by your increasing strength, energy levels, and how your clothes fit.Because muscle is denser than fat, it squeezes the same amount of weight into less space.With a consistent calorie deficit, hard training, and a structured activity plan, most people can lose noticeable body fat in 8 weeks.For men, that means up to two drinks a day.Cardio exercise also has a lower impact on calorie burn after exercise than other workout routines.But first, let’s look at the three macronutrients your body needs for energy and building materials.The triceps are the muscles in the back of your arm, but they often tend to be overlooked in favor of bicep workouts that give you those bulging muscles in the front. Benefits of Vibration Plates to Shake Up Your Fitness Routine You may need a personal trainer or fitness professional to help you initially with technique.They may help with weight loss as they’re lower in calories and often higher in fibre than other meals.Fartlek training can also be indulged in while doing any aerobic exercise.High-intensity interval training (HIIT) circuits combine short bursts of intense exercise with brief rest periods.But studies show that regular cardiovascular activity offers many other benefits. It’s also important to note that variation in your workouts is beneficial. Activities like running, swimming, or cycling can lead to immediate weight loss benefits. As these fibers repair, they grow back larger and stronger, enhancing your overall muscle mass. "Improve and progress with each workout, each week. Lift a little heavier. Push a little harder." Even if you just focus on improving your form during every workout, that's still progress, says Rosante. But how long should your strength workouts be to maximize fat loss? “Pairing the single-leg RDL with loaded upper body push and two bodyweight exercises (upper and lower), you expose the body to a well-rounded session.” Isolation exercises target specific muscles and can help to strengthen weaker areas. Weight training, also known as resistance training, involves using weights to create resistance against your muscles. Considering Medication for Obesity? Here's What You Need to Know Hinge forward while maintaining a straight back and lowering the weight toward the floor until it meets the middle of your shin. Begin this exercise by standing tall with your feet together. And when you’re finished, check out The Only 5 Exercises You Need To Lose 10 Pounds for more ‘fitspo. Establishing the end goal of your fitness journey is always a smart idea; plus, “it’s kind of a necessity,” says Tonal Coach Ash Wilking. Here's How to Calculate & Improve Your RMR Should you aim for a quick, intense 30-minute session, or is a full-hour workout more effective? We know how important making choices about your overall health is, and we strive to provide you with the best information possible. We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. Then, push your hips forward in order to lift the weight up and return to standing. Begin the suitcase deadlift by standing with a kettlebell or dumbbell placed at the side of your body, next to your foot. Aim to do 2-3 strength training sessions per week, and make sure to include a mix of compound exercises (such as squats and deadlifts) and isolation exercises (such as bicep curls). Some of the most effective cardio exercises for weight loss include running, cycling, swimming, and high-intensity interval training (HIIT). When it comes to weight loss, both cardio and strength training can be effective. “It also works on force production to maintain shoulder, hip, and spine strength, which enables your whole body to lead to a healthier life long into your later years,” Ryan says. “A higher metabolism leads to more calories burned and more fat lost.” Strength training can help you build lean muscle mass and rev up your metabolism. “Jump rope is right up there with running, cycling, and swimming for calorie burn,” Tim Haft, an ACE-certified personal trainer previously explained of jumping rope for weight loss. The secret to strength training for weight loss is not a certain squat or push-up; it’s the intensity of your workout. Here’s the good news — strength exercises can help you lose stomach fat, alongside other areas of your body. Cardio workouts burn fat without building muscle, so you’re likely to see a change on the scales if you weigh yourself. Compound exercises work best for weight loss because you’re working multiple joints and muscle groups at once. With high-intensity workouts, you’ll also continue burning calories during the repair process of EPOC or post-exercise oxygen consumption, where your body recovers, repairs, and returns to the pre-exercise state. Remember, the best cardio exercise is the one that you’ll stick with consistently. And don’t forget to listen to your body and take rest days as needed – this will help you stay motivated and avoid plateaus. Start with a schedule that feels manageable to you, and gradually increase the frequency and intensity of your workouts as you get stronger and more comfortable. It’s better to do a little bit of exercise consistently than to try to do too much too soon and risk burnout or injury. For one, resistance training aids in the creation of more lean muscle mass. How can you help your clients wade through the gimmicks, gadgets and gurus to determine which resistance-training protocols are actually the BEST for burning fat? Over time, however, they discovered that while their Jock Jams II tape got them in the zone, not much fat was burning, despite their hefty investment of exercise time. It can be especially useful for weight loss when done in combination with resistance training in a high-interval training workout (HIIT).Because water supports the body, it’s especially beneficial for people with arthritis, injuries, or obesity who may find high-impact exercise painful.“Weight training is the most effective exercise modality for preserving lean body mass.” The goal of the weight loss process is to improve body composition, not weight itself.Aim to make weight training a regular part of your fitness routine, and be patient with your progress.Progressive muscle resistance training is the best type of muscle-strengthening exercise for your bones.By focusing on exercises that build muscles and boost metabolism, you can burn more calories and lose weight fast. Aerobic vs. resistance training and body composition changes. If you tend to gravitate toward strength training more than cardio workouts but still want to lose weight, keep reading for your complete guide to weight training for weight loss. This plan ensures a mix of strength training to build muscle and cardio to burn fat, promoting effective weight loss. The best gym routine for weight loss includes strength training and cardio, helping you burn calories, build muscle, and boost your metabolic rate. According to the study, strength training (resistance exercise) is the most effective way to lose weight in the healthiest way possible. Yes, strength training for weight loss at home works with bodyweight exercises or dumbbells. At the same time, you’re working your heart and lungs,” Ryan says. Working your quads, glutes, hamstrings, core, arms, and back, you get a total-body workout that’ll have you pouring sweat. Research has shown that HIIT can help burn belly fat. The best part is, these workouts don’t have to last very long. Repeat the whole cycle three more times for a total of 37 minutes of exercise. A realistic weight loss workout plan includes cardio exercises to burn calories and strength training to boost metabolism. You can lose weight without exercise, but the best fat-loss program includes strength training exercises to build or maintain muscle and a mix of cardio to boost your calorie burn. While cardio is essential for burning calories, strength training is crucial for building and maintaining muscle mass, which plays a significant role in weight loss. Unlike cardio, which burns calories mainly during exercise, strength training keeps your body burning fat for hours after your workout. You could also do an easier variation of each exercise in your workout for one round, slow and controlled, to prep your body for the harder workout to come. Because all of these exercises come one after another, you’re bound to get tired – and that’s okay! Let us build a bodyweight training program for you! These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share them with you today! No difference in weight, fat, and visceral loss was found between aerobic and high-intensity interval training as long as energy expenditure was equal. No specific form of exercise burns belly fat — spot fat reduction is a myth. There’s no magic bullet or one right path to weight loss, so be patient, listen to your body, and give yourself plenty of grace as you ease into a routine. At this point, you’re probably asking yourself, “How many days a week should I work out? HIIT workouts are, by far, some of the most effective ways to burn calories and hike up your metabolism. “Jumping rope is a great way to burn calories while improving cardiovascular health, all-over-toning, and coordination, and it will help build power while lowering your risk of injury,” Dorset says. “Walking briskly (moderate speed) 30 minutes per day, most days of the week can contribute to weight loss efforts.” “If you’re doing the same workout week after week, your body won’t have anything to adapt to. How to Incorporate Strength Training for Weight Loss “Step-ups work the legs unilaterally (one at a time), which helps reduce imbalances or compensation with one leg versus the other,” Nobbe explains.Cardiopulmonary exercise tests (CPET) with a 12-lead ECG and expired gas analysis were performed on a treadmill using a TrueMax 2400 Metabolic Cart (ParvoMedics; Sandy, UT).Your doctor may take several measurements at different times.This muscle loss is why so many people workout, see some weight loss on the scale initially but don’t look any different.In a systematic review and meta-analysis published in September 2021 in Sports Medicine, researchers gathered data from 58 research papers that used highly accurate forms of body measurements like body scans (these differentiate between fat mass and lean mass).Hitting it all in one training session is a better bet for most people.Allowing adequate recovery gives your muscles the time and resources they need to recover and grow stronger, maximizing the benefits of your strength training program.An important component of metabolism is the resting metabolic rate which refers to the number of calories that the body burns while resting such as when we are sleeping or engaged in more sedentary activities. However, clinical trials showed that within the first month, people lost about 2% of their starting body weight with Wegovy and about 3% with Zepbound. This gives your body time to adjust to Zepbound and find the right dose for you. Yes, if you need more help managing your body weight, it’s possible to switch from Wegovy to Zepbound. Both Zepbound and Wegovy are approved for weight loss. Individual clinical trials also suggest that Zepbound may result in greater weight loss than Wegovy injections and pills. Obesity constitutes a major public health concern around the globe, with serious medical, economic, and social consequences. Improved proficiency fosters interprofessional collaboration to enhance patient-centered weight management. Physiological adaptations, such as reduced resting metabolic rate and increased appetite, promote weight regain. Ask yourself if now is a good time to start. But it can be hard to find a weight-loss plan that works for you. Enables therapists, athletes, and users to fine-tune training intensity for performance, rehabilitation, or wellness goals. Gradual intensity shifts allow the body to adapt, minimizing discomfort and preventing overstimulation. Sequentially engages both slow-twitch and fast-twitch fibers for balanced strength, endurance, and recovery. Our EMS-EMA technology delivers unmatched performance, efficiency, and full body transformation. Over the course of several years, through habit stacking and a mission of running one mile a day, Jennifer lost 190 pounds and found a passion for running. Jennifer Brown is a habit and mindset coach and a social media sharer-of-life, who, in July of 2019, decided to change everything about her health with one small thought of “What if? We’ll help you go from walking to running regularly, manage stress and sleep, and build a healthier relationship with food and movement. Guided by experts, you’ll learn how metabolism works, understand body composition, discover how to fuel your miles, and unpack lifestyle habits that drive both progress and plateaus. If you’re ready to change your life but don’t know where to begin, Running for Weight Loss offers a clear, supportive path forward. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. Lower yourself until your hips are aligned with your knees, with legs at 90 degrees – a deeper squat will be more beneficial but get the strength and flexibility first. Take the weight of the bar and slowly squat down – head up, back straight, buns out. Hug the bar into your traps to engage your upper back muscles. Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V-shape with your thighs. Does intermittent fasting help with weight loss? Looking to lose weight or switch up your exercise routine? When it comes to exercise for weight loss, the most important thing is that you enjoy what you're doing. Without enough rest and recovery time, your body is unlikely to be able to keep up with your progress and you could end up overtraining. Relying on cardio alone, however, can make things harder for you, especially if you're aiming for lasting fat loss. Hang onto the bar with your arms fully extended, then pull your body up until your chin is above the bar, keeping your elbows close to your body. “Pull-ups are a movement often used as a test of upper-body strength, and rightfully so. This type of exercise usually consists of bodyweight movements like push-ups and squats, as well as lifting weights or utilizing resistance bands. This blog will discuss the advantages of strength training for losing weight and offer a thorough how-to manual. With resistance training, you want to give the muscles exercised a solid 48-hour period of rest and recovery to be the most effective. By focusing on whole-body exercises, more muscles in the body will be developed. In addition, active recovery, where you move about and stay active, gives you better results than being utterly sedentary on a rest day.“A pound of muscle, depending on the research, is going to burn seven to 10 calories per day,” Horton tells me.A lower body fat percentage, he says, can also reduce your risk of chronic disease and improve cardiovascular and mental health.Studies have consistently shown that a combination of cardio and strength training leads to greater weight loss compared to either method alone.However, a build up of fat, anywhere in the body, can lead to a number of serious health issues.However, building significant muscle mass typically requires specific training techniques, higher calorie consumption, and often hormonal factors that are more prevalent in men.It targets the body down to the deepest muscle fibers in the fastest and safest way possible. Strength training offers numerous benefits for individuals of all ages and fitness levels. This makes it an effective strategy for weight loss and maintenance. Either way, reverse-grip pulldowns will burn fat and help you work up to the real deal. “It literally involves every single muscle in the body for huge metabolic effects.” Cardio exercise is great for our heart health and does help speed up the metabolism and burn calories. When trying to lose weight, many people default to long bouts of cardio exercise. It helps increase muscle mass which will also burn more calories even if you are resting. You may start noticing results from strength training within a few weeks. In fact, you haven’t made changes to what or how much you’re eating. FDA approves first treatment to reduce risk of serious heart problems specifically in adults with obesity or overweight. Semaglutide and cardiovascular outcomes in obesity without diabetes. Tirzepatide once weekly for the treatment of obesity. Tirzepatide reduced the risk of developing type 2 diabetes by 94% in adults with pre-diabetes and obesity or overweight. Every workout should begin with at least five to 10 minutes of warming up. It’s a marathon, not a sprint (unless it’s HIIT day—but we’ll get to that). You can use it as a starting point, and tailor it to your needs once you’re comfortable. Rinse and repeat for a truckload of benefits that will include muscle gain on your glutes, shoulders and abs, while also spiking your heart rate to sizzle calories at an astonishing rate. Dumbbell step-ups are a sure-fire exercise to maximise your gluteus maximus, the major muscle responsible for extending, rotating and adducting and abducting from the hip joint. A Portuguese study found that squats burn around 35 calories a minute. The structure of your workout doesn’t have to necessarily be exactly like the one above, but it should have as much balance and practicality as possible. Now that you know the 5 categories, let’s talk about how to use them to create a workout. The Big Five consists of five categories that make up a sound and balanced workout. When you think about putting together a workout we like to use The Big Five! First we would recommend working with a personal training who can take the guess work away. Rosante has his clients do a metabolic finisher at the end of a strength workout to get the heart rate going for more immediate calorie burn. Working specific body parts for a full session (like chest and triceps) can be great, but when life happens and you have to miss a workout, your routine (and muscles) will be imbalanced, he says. Trainer Adam Rosante, C9 Champion brand ambassador and author of The 30-Second Body, developed a weight loss workout plan just for SELF readers to get you going. From how often you sweat to the types of workouts you do, there are endless possibilities when you're getting into a fitness routine, and it can be a lot to think about. Getting regular exercise can help you meet your goals in a healthy, sustainable way—but sometimes, just knowing where to start can be a high hurdle to clear. The key to seeing results is to create a workout routine that you enjoy and can stick to consistently. Aim to complete 3-4 sets of 8-12 reps for each exercise, resting for seconds between sets. That being said, you don’t want to “overload” your body. She currently serves at NYU Langone Health’s Sports Performance Center where she designs individualized training and wellness programs for athletes, active adults, and clients navigating medical or rehabilitative needs. She also sits on the health board for Lark Technologies and the High Performance Board for USA Football. Jennifer lives in Iowa with her husband and 11-year-old son, is an avid Peloton Treadmill user, and is continually looking for ways to be “better every day” through mindset and movement. In 2025, she partnered with the IMT Des Moines Marathon as a spokesperson, showing everyday people that extraordinary can become reality with hard work and forward movement. “An increase in heart rate means a greater need for fuel, and a greater need for fuel means that your body will demand more calories. "And while aerobic exercise can also stimulate this process, this increase is not as great as it is with resistance exercise." "When you lift weights, you overload the muscle and it works to adapt to be able to lift more weight. The way the muscle adapts is by increasing something called myofibrillar size (the contractile units of the muscle)," she explains.