Strength Training for Weight Loss

A Muscle’s Role in Body Weight

Muscle cells differ from fat cells in three critical ways:

• Muscle cells are denser than fat cells, physically taking up less space in the body.
• Muscle cells weigh more than fat cells, so an individual who gains muscle mass may weigh more than when they started, even if they have lost fat.
• Muscle cells burn more calories than fat cells – 35 to 50 calories per day at rest – which increases a body’s overall metabolism.

Because of these physiological differences, individuals who practice strength training for weight loss may actually gain weight at first, until their body’s metabolism and fat loss catches up with the initial muscle gain. This is why many physical trainers urge their clients to ignore the scale when they first begin a weight lifting or strength training program, because while the numbers themselves may be discouraging, in fact the person will be losing fat and creating a tighter, trimmer body. It is far more effective to see how clothes fit and use those visible changes as a guide.

Muscle Groups

Proper strength training focuses on all the major muscle groups:

• Chest
• Shoulders
• Arms
• Legs
• Rear
• Back
• Abdominals

By improving the strength of all major muscles, individuals shaped their entire physique instead of create disproportionate tone and flab. A good strength training workout will use several of the major muscle groups one day and then allows them to rest the following day by working on alternative muscle groups.

More Strength Training Benefits

In addition to the weight loss benefits, strength training has other positive results, such as:

• Improved posture that helps remaining fat be distributed more evenly instead of getting scrunched up.
• Strengthened bone density, lowering the risk of osteoporosis, stress fractures, or easy bone damage.
• Improved balance as muscles compensate for different motions more effectively.
• Building a lifetime habit of regular exercise and all its improved health benefits.

Women and Muscle Mass

Many women are initially hesitant to use strength training for weight loss because they are concerned about developing bulging muscles completely at odds with a trim, feminine body style. This fear is unfounded, however. Women are genetically incapable of developing huge muscles – even female body builders usually resort to hormone supplements (testosterone is responsible for muscle size) and decades of training to develop larger muscles. Regular strength training will, however, create lean, strong muscles that are well defined rather than bulging.

Types of Strength Training for Weight Loss

Strength training can be done in several different way; users should choose which methods work best for their training needs as well as their time, budget, and personal preferences. The most popular strength training methods are:

Exercise bands add resistance.

• Using dumbbells or free weights. This equipment gives the user great flexibility to focus on different muscles without investing in different pieces of exercise equipment.
• Using weight machines. In addition to providing different weight levels, weight machines are also more controlled than free weights and may be a better option for beginners.
• Adding weights or resistance to aerobic workouts. Using wrist and ankle weights can help build strength while running, jumping rope, or working out in a class. Resistance can also be added by using elastic bands or other specialized equipment.
• Using one’s own body to add resistance and weight to an exercise. Pushups are great strength training exercises that use only an individual’s body. Other examples include lunges, squats, and calf raises. This is especially effective for beginners, though advanced strength training usually requires additional weight because the body is accustomed to its own mass.

Proper Strength Training Routines

Fitness experts recommend a regular routine of 20 to 30 minutes per day, two or three times per week when using strength training for weight loss. Strength training should not be done on consecutive days because the body needs time to recover from the exertion; alternating strength training with cardio for weight loss is a great way to vary an exercise routine while focusing on losing weight.

When doing strength training exercises, it is important to focus on correct posture and form to avoid unintentional injuries. Movements should be slow and controlled, letting the muscle do the work rather than momentum, and the movements should extend through the full range of motion for each exercise. From 10 to 12 repetitions of one exercise should lead to fatigue, or else the weight being used is not heavy enough to be properly challenging. For a single exercise, two or three sets of repetitions should be included in each workout.

It is also important to stay hydrated and drink enough water during a workout; dehydrated muscles will build up toxins that can lead to pain and injury. Pre- and post-workout stretching is also important to keep the muscles loose and fit.

Adding Strength Training to Daily Chores

Some individuals may not have the time to add strength training to their daily routines, but there are many ways to add extra weight and resistance to everyday life.

• Carry groceries to the car instead of using a cart.
• Opt for hardcover instead of paperback books.
• Carry a full laundry basket into bedrooms to fold clothes rather than folding in the laundry room.
• Play piggyback games with kids for a quick weight-bearing workout.
• Shovel snow in the winter rather than using a snow blower.
• Take steps two at a time to harness body weight for strength training.

Strength training for weight loss is more than just picking up a dumbbell, but by choosing the proper exercises and doing them conscientiously, it is possible to reap the benefits of a stronger, lighter body.