How Strength Training Boosts Metabolism and Aids Weight Loss
- Nicole Mitsigeorgis
- Feb 18
- 4 min read
When it comes to weight loss, many women focus primarily on cardio exercises like running or cycling, often overlooking one of the most powerful tools for long-term fat loss: strength training. Incorporating resistance training into your routine can significantly boost your metabolism, help build lean muscle, and support sustainable weight loss. In this article, we’ll dive into the science behind how strength training increases metabolism, promotes fat burning, and aids in long-term weight management.
How Strength Training Increases Metabolism
1. Boosts Resting Metabolic Rate (RMR)
Your resting metabolic rate (RMR) is the number of calories your body burns at rest to maintain vital functions such as breathing, circulation, and cell production. Muscle is metabolically active tissue, meaning it requires more energy to sustain compared to fat. The more lean muscle mass you have, the higher your RMR, allowing you to burn more calories throughout the day—even when you’re not exercising.
According to a study published in the Journal of Applied Physiology, individuals who engaged in regular strength training saw an increase in their RMR by up to 7% (Westcott, 2012). This means that by building muscle, your body naturally burns more calories, even while you sleep.
2. The Afterburn Effect: Excess Post-Exercise Oxygen Consumption (EPOC)
Strength training induces excess post-exercise oxygen consumption (EPOC), often referred to as the afterburn effect. This means that after a high-intensity resistance workout, your body continues to burn calories for hours as it works to repair muscle fibers and restore oxygen levels.
A study from the European Journal of Applied Physiology found that strength training can elevate metabolism for up to 48 hours post-workout (Paoli et al., 2012). This prolonged calorie burn makes strength training an effective strategy for fat loss and long-term weight management.
Strength Training vs. Cardio for Fat Loss
Many women assume that cardio is the best way to burn fat, but research shows that strength training is just as, if not more, effective for long-term weight loss.
Cardio burns calories primarily during exercise, whereas strength training continues to burn calories even after you finish your workout due to EPOC.
Strength training preserves muscle mass, while excessive cardio without resistance training can lead to muscle loss, which can slow down metabolism.
A study from Obesity Reviews concluded that combining strength training with a calorie-controlled diet leads to greater fat loss and better body composition compared to cardio alone (Willis et al., 2012).
How Strength Training Helps With Sustainable Weight Loss
1. Prevents Muscle Loss While Dieting
One common problem with weight loss programs is that without proper resistance training, people tend to lose both fat and muscle. This muscle loss can reduce metabolic rate, making it easier to regain weight. Strength training helps preserve muscle tissue while dieting, ensuring that most weight lost comes from fat rather than lean mass.
2. Improves Insulin Sensitivity and Fat Utilization
Strength training enhances insulin sensitivity, meaning your body becomes more efficient at using carbohydrates for energy rather than storing them as fat. Increased muscle mass also improves the body's ability to utilize fat for energy, which supports fat loss and metabolic health.
Best Strength Training Exercises for Boosting Metabolism
To maximize the fat-burning benefits of strength training, focus on compound movements that engage multiple muscle groups at once. Some of the best metabolism-boosting exercises include:
Squats – Work your legs, glutes, and core
Deadlifts – Engage the posterior chain and improve full-body strength
Push-ups – Strengthen the upper body and core
Pull-ups – Build back and arm strength
Lunges – Improve lower body strength and stability
Kettlebell Swings – Elevate heart rate while building strength and endurance
How Often Should You Strength Train for Weight Loss?
For optimal fat loss and metabolism boosting, aim for 3-4 strength training sessions per week. Focus on progressive overload by gradually increasing weights, reps, or intensity to keep challenging your muscles.
Strength Training for a Stronger, Leaner You
Strength training is not just about building muscle—it’s one of the most effective ways to boost metabolism, enhance fat burning, and achieve sustainable weight loss. By incorporating regular resistance workouts into your routine, you’ll not only look leaner but also feel stronger and more empowered in your fitness journey.
At Nourish by Nicole, we specialize in online strength training programs designed to help women build strength, burn fat, and transform their bodies in a sustainable way. Whether you're new to weightlifting or looking to level up your fitness, our coaching programs provide personalised guidance and support to help you reach your goals. Join us today and start your journey toward a stronger, healthier you!
References
Paoli, A., Moro, T., Marcolin, G., Neri, M., Bianco, A., Palma, A., & Grimaldi, K. (2012). Post-exercise oxygen consumption following eccentric and concentric resistance exercise. European Journal of Applied Physiology, 112(3), 1155–1163. https://pubmed.ncbi.nlm.nih.gov/
Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216. https://journals.physiology.org/
Willis, L. H., Slentz, C. A., Bateman, L. A., Shields, A. T., Piner, L. W., Bales, C. W., ... & Kraus, W. E. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Obesity Reviews, 13(3), 275-291. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-789X.2011.00944.x
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