Read time : 5 minutes
For decades, cardio exercises like running, cycling, and aerobics have been hailed as the gold standard for weight loss. Gyms are packed with treadmill warriors, and fitness influencers preach the mantra of “burning calories” through sweat-drenched cardio sessions. But what about strength training?
A persistent myth claims that lifting weights or resistance training might actually increase body weight by building muscle, making it a poor choice for those focused on lowering their BMI. Let’s dismantle this misconception and uncover why strength training is a powerhouse for sustainable weight management.
Why Strength Training Gets Overlooked
The belief that cardio alone is superior for weight loss stems from its immediate calorie-burning effects. A 30-minute run might torch 300 calories, while a strength session burns fewer calories in the moment. However, this narrow view ignores the long-term metabolic benefits of muscle-building.
Strength training’s true power lies in its ability to reshape your body’s engine. When you engage in resistance exercises—whether lifting weights, using resistance bands, or doing bodyweight movements like squats and push-ups—you stimulate muscle growth. Muscle tissue is metabolically active, meaning it burns calories even at rest. For every pound of muscle gained, your body expends an extra 6–10 calories per day just to maintain it. Over time, this adds up: a 5-pound muscle gain could burn an extra 150–300 calories weekly, equivalent to a short jog—without moving a muscle.
Muscle vs. Fat: Why the Scale Doesn’t Tell the Whole Story
One major fear about strength training is the idea that “muscle weighs more than fat.” While technically true (muscle is denser than fat), this fear misunderstands body composition. Here’s the reality:
- 1 pound of fat occupies about 20% more space than 1 pound of muscle.
- Most people doing moderate strength training gain 1–2 pounds of muscle per month, far less than the fat loss achievable through combined exercise and diet.
A 2017 study in Obesity found that participants who combined strength training with cardio lost significantly more body fat than those doing cardio alone, even if their total weight loss appeared similar.
Translation: They became leaner and tighter, even if the scale didn’t plummet.
The Metabolic Afterburn: Strength Training’s Hidden Superpower
Cardio burns calories during the workout. Strength training, however, creates an “afterburn effect” (excess post-exercise oxygen consumption, or EPOC), where your body continues burning calories for hours post-workout to repair muscles and restore energy. A Journal of Sports Sciences review noted that EPOC can elevate metabolism by 5–15% for up to 48 hours after resistance training.
This makes strength training a time-efficient strategy: shorter sessions can yield lasting metabolic benefits, complementing cardio’s immediate calorie burn.
Why Many, Especially Women, Avoid Strength Training
Many, especially women, avoid strength training due to fears of becoming overly muscular. But building bulky muscle requires specific, intense training regimens and often a calorie surplus. For most people, strength training simply tones and defines the body. For example:
A 12-week resistance program might increase muscle mass by 2–3 pounds while shedding 4–8 pounds of fat—resulting in a slimmer, stronger physique.
Muscle gain also improves posture, bone density, and joint stability, reducing injury risk during cardio activities.
The Winning Combo: Cardio + Strength for Long-Term Success
The most effective weight management plans marry cardio and strength training:
- Cardio burns calories and improves heart health.
- Strength training builds metabolically active muscle and prevents the muscle loss often seen during calorie restriction.
A 2022 meta-analysis in Sports Medicine concluded that combining both modalities led to 20–30% greater fat loss than either approach alone.
Practical Tips to Incorporate Strength Training
- Start small: Begin with 2–3 sessions weekly, focusing on major muscle groups (legs, back, chest).
- Mix modalities: Use dumbbells, resistance bands, or bodyweight exercises like planks and lunges.
- Prioritize protein: Aim for 20–30 grams of protein post-workout to fuel muscle repair.
- Track progress: Measure inches lost or strength gains, not just scale weight.
The Fitness Expert’s Final Take
“Strength training isn’t just for athletes or bodybuilders, it’s a tool for lifelong health,” says Registered Fitness Coach Baah-Sekyere Agyekum. “Pair it with cardio, and you’ll not only lose fat faster but also build a body that burns calories efficiently, even while you sleep.”
Baah Sekyere Agyekum
Myhealthcop physical activity expert
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