Do you need a strength training program for weight loss? Here's what our dietitians recommend
- 2 Minutes Read
A strength-training program for weight loss? Can't cardio suffice? Weight and resistance-training go beyond building muscle. Yes, it can accelerate weight loss, reduce disease risk, improve quality of life, and help you live longer!
Muscle is the most efficient calorie-burning tissue in your body. Strength training increases muscle in your body and decreases body fat, so you become a more efficient, calorie-burning machine! As a bonus, you will burn more calories when you are at rest while lounging, sitting, and even sleeping after strength-training! Simply put, burning more calories helps with weight loss.
A real part of the aging process, gradual muscle decline in the body starts around age 30 with a more dramatic decline at about age 50. Physically-inactive people can lose from 3-5% of muscle mass every ten years! The good news is that physically active people can actually build muscle tissue through strength training.
According to the American College of Sports Medicine (ACSM), strength training can be both time-efficient and effective for health benefits. Muscles must be challenged to maintain strength and mass. The ACSM states that adding resistance training to aerobic programs benefits you throughout your lifespan, from childhood to old age. You can start with ACSM's simple resistance training plan using free weights.
The ACSM reports that strength training can help manage and treat over 19 health conditions. Sign me up!
ACSM recommends that adults perform muscle-strengthening exercises on at least two non-consecutive days a week. They advise working all major muscle groups, including legs, hips, back, abdomen, chest, shoulders, and arms.
A simple strength training plan, by ACSM
The beginner's guide to strength training, by Verywell Fit
Beginner strength and muscle weight training program, by Verywell Fit
Beginner strength training, no equipment video, by Fitness Blender
Original content contributed by Martha Henze, MPH, MS, RDNa M.