Exercises, Fitness

Women with Weight-Loss Goals Should Strength Train

Are you dissatisfied with the results of your current weight-loss plan? If you feel like you’ve been spinning your wheels at the gym with cardio, it might be time to switch to strength training.

Strength training has a number of metabolic benefits that help you burn fat both during and after your workout. When strength training is part of a comprehensive weight-reduction programme that also includes a healthy, calorie-controlled diet, you’ll reap advantages that may aid weight loss.

Strength Training and Weight Loss

Aerobic activities are excellent for your heart, but strength training has its own set of advantages that go beyond cardio. Lifting weights strengthens muscles, improves endurance, and lowers the chance of injury.

Along with the physical benefits, becoming stronger in the gym may have a positive impact on the rest of your life. It can help you gain confidence, independence, and a sense of accomplishment. Building muscle also leads to:

• Increased endurance and flexibility

• Reduced joint discomfort

• Stronger bones (which prevents fractures and degeneration as people age)

• Increased energy

Although it’s common to connect weight reduction with eating less and performing more cardio, strength training is an underappreciated technique to boost your metabolism4 and rate of calorie burn after a workout. 5 These effects aid in the establishment of a favourable environment for weight reduction.

It’s a common misconception that lifting weights causes you to “bulk up.” Weight exercise makes muscles stronger and better at burning body fat, but necessarily larger, when testosterone levels are low.

Understanding Your Metabolism

Weight lifting’s long-term effects stimulate weight loss more quickly than cardiovascular exercise alone. When compared to aerobics, resistance training boosts surplus post-exercise oxygen consumption, which means you burn more calories after your workout.

Strength training advantages last for hours after you finish your workout, even while you’re at rest. After a weight-lifting session, your metabolism stays elevated.

Instead of experimenting with diet pills that claim to help you lose weight while you sleep, use the power of strength training to help you achieve your goals while avoiding any bad side effects.

Beginner Strength Training

Make a home strength training regimen with easy workouts that require little to no equipment. Starting with bodyweight exercises is a fantastic way to get started.

If you don’t want to invest in a pair of dumbbells, you may practise your own customised version of weightlifting with household goods such as soup cans, milk jugs, and laundry detergent containers. Refillable plastic containers with handles are very helpful; you may fill them with water, sand, or rice to the appropriate weight.

Intermediate Strength Training

Are you ready to take things to the next level? Consider investing in some resistance bands or a set of dumbbells. These strength training gadgets are an excellent health investment. Some resistance band sets also provide step-by-step instructions in the form of videos.

It’s time to step up your training routine now that you have your tools. Try out some free internet exercise videos or applications in the comfort of your own home.

Advanced Strength Training

Once you’ve exhausted your at-home routine, schedule a tour and strength training consultation with a personal trainer at your local gym or community centre. You can ask a trainer to demonstrate how to operate each weight lifting equipment and to answer any queries you may have.

But don’t set yourself back by lifting too much, too fast. Lifting free weights with poor form or wrongly using weight machines might result in injury. If you’re unsure, get expert advice.

How Much Strength Training Do You Need to Lose Weight?

If you follow a balanced eating plan and receive adequate aerobic activity, two to three days of weight lifting per week may be enough to lose weight.

So, when is the ideal time to lift weights? You may do strength training on whatever days you choose, but missing a day between workouts will give your muscles a break, which is crucial for recuperation.

Don’t forget about your aerobic or cardio workouts if you want to get the most out of your fitness routine. Every other day, combine your aerobic routine with some strength training, and you should notice improvements in a matter of weeks.

Don’t get too worked up if the scale reveals you’ve gained a few pounds. When you start a weight-training regimen, it’s not uncommon for the number on the scale to stay the same or even go up a little.

Your waist circumference or the way your clothing fit might both indicate that your body fat percentage has reduced. Resistance exercise, on the other hand, has advantages that go beyond weight loss.


Strength training may instantly make you feel better about your physique. Don’t be scared to wander into the weight room and away from the cardio equipment. There is room for everyone, even novices, in all areas of the gym.

If you’ve never worked out with weights before, enlisting the help of a friend might make it seem less scary.

Exercising does not have to be an expensive or time-consuming endeavour. In just a few days each week, with a little more work at home, you can get all of the benefits of strength training.

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