Strength Training for Fat Loss?


Have you ever considered using strength training to help you burn fat? This might seem a bit of a backwards concept but hear us out.. As Personal Trainers, we recommend a wide range of different training styles. But when it comes to fat loss, there's loads of reasons to choose strength training as your focus.


We all know that exercise is good for us, keeps us healthy and makes us feel great. But, which is better, cardio or strength training? Well, they are both beneficial and come with a whole host of their own benefits. However, thinking about longevity and the long-term effects of training, you may be surprised at the fact that strength training is indeed a better overall option, especially for fat loss and maintaining a healthy weight/physique.


Personal trainers across the world will definitely agree that strength training is a key aspect to any workout routine.


It is important for your training routine to contain elements of both, so expect to work on both cardio and strength components. Focusing on strength in this blog, see why it is a better option for you and your fat loss goals!


Longevity and stress on the body

When exercising, depending on the type performed, you'll be putting yourself under ‘stress’ - with this in mind you'd ideally want to put yourself under the least amount of stress whilst yielding the best results. Work smart, not hard.. right?


For example (although beneficial in its own right) when you go out for a run or a bike ride, especially if it's a long one, you are putting lots of stress on your joints, bones and soft tissue.


With this in mind, shorter session in the gym (or with your personal trainer) focused on really hitting the muscles will yield better results long term. You'll gain strength and mobility, reduce stress and pain as well as gain a load of confidence - not to mention alongside a controlled nutritional plan you will literally be shaping the body you desire by directly working muscles with weight-loaded exercises.


This will be your best bet at losing body fat over a long period of time.. and maintaining it!



Less risk of injury = consistent training!

As long as you are training well, moving with proper technique and consistently (anywhere from 2-5 days per week) training with the stimulus being on getting stronger, you are quite literally in control of your body and reduce the risk of injury quite substantially compared to long stints of cardio, where fatigue is likely.


With this in mind alone, you will be able to train more optimally and go a potentially longer period of time without injuries/niggles, this will mean your training is better and so will your results be.


Benefits, benefits, benefits!

It has been shown that a moderate to high-intensity effort of strength training is the most effective way of increasing fat loss whilst building strength and increasing overall muscle mass. You can also expect strength training to improve your body's insulin sensitivity resulting in a lower risk of developing chronic diseases and helping at maintaining weight.

Some other amazing benefits you can expect include an improvement in mobility, flexibility, balance, posture as well increasing bone density and reducing the risk of certain bone diseases such as osteoporosis.


Strength training comes with many of the benefits of cardio without all the risk on your body, joints and organs. By playing around with rest periods between your working sets, you can be sure to keep your heart rate up, burn more calories and improve your overall conditioning/recovery.


Physical difference in physique

Nutrition here will play the biggest role, but alongside a proper training programme and with the help of a coach you can expect to see and feel benefits in a relatively short amount of time. Remember, consistency here is vital, give it patience, time and results will come.

Within a month or so you will be feeling stronger, happier and more confident, by the time months 2 and 3 come around, you will be sure to visually see that your body is looking slimmer, more of shape/muscular and defined.


It can be tough at first, especially mentally as you adjust to exercise. Just stick with it and do not give up! It takes time but will be so, so worth it in the end.



Calories and muscle mass

Both cardio and strength training burn calories, however, the more muscle mass your body has the better it is at burning calories and therefore keeping you in shape and maintaining a healthier body fat percentage.


It has also been noted that lifting weights regularly alongside the right food can help decrease visceral fat (the bad kind that surrounds your internal organs!), if you do not already lift weights, now's your time to get started.


If you need more help or motivation to get into strength training we're here to teach the ins and outs of lifting weights as well as helping you get the results you want.


If you live in Brighton, Hove, Portslade or Shoreham, you can try your first Personal Training session for free! Our trainers will show you how much there is to LOVE about lifting weights and you'll soon start to see and feel the benefits.


If you've never been in a gym before or never used a personal trainer this is a great place to start. You'll learn all the right things from the start, making great progress and avoiding injury to help you become stronger, fitter and more mobile to take on the world every day!

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