Strength Training and Its Impact on Weight Loss

When most people think about exercise for losing weight, the first thing that comes to mind is cardio — running, biking, maybe a group fitness class that leaves you dripping in sweat. And while cardiovascular exercise certainly has its place, there’s another workout that deserves your attention: strength training.

Lifting weights or doing resistance exercises might not seem like the obvious choice if you're trying to drop those extra pounds, but strength training is one of the most powerful tools for sustainable, long-term weight loss — and we recommend it to our weight loss patients.

This month, Dr. Michael Skardasis and our team at Optimal Performance Medicine in Woodstock, Georgia, break down why strength training is so effective, how it helps your body burn fat, and how to get started even if you're a total beginner.

What strength training is (and isn’t)

Strength training — also called resistance training — includes any exercise that uses resistance to build muscle. The most common exercises include: 

• Free weights like dumbbells or kettlebells
• Resistance bands
• Weight machines
• Bodyweight movements like squats, push-ups, or planks

Strength training doesn’t require you to be a gym rat or do bodybuilder-level workouts to benefit. In fact, just a few sessions a week can lead to noticeable changes in strength, energy, and body composition.

Why more muscle matters

One of the biggest benefits of strength training is that it increases lean muscle mass, and muscle is metabolically active, meaning it burns more calories than fat, even when you're sitting on the couch.

So, the more muscle you have, the more calories your body burns around the clock. That’s huge for anyone trying to lose or maintain weight. Plus, strength training helps prevent the loss of muscle mass that often comes with weight loss, especially if you’re dieting or doing lots of cardio.

Here are some other reasons why building more muscle can often equal more weight loss. 

Your metabolism revs up

Your resting metabolic rate is the number of calories your body burns simply to stay alive. Strength training helps boost that rate by increasing muscle, which requires more energy to maintain than fat.

Even better, after a strength training workout, your body continues to burn calories through a process called excess post-exercise oxygen consumption — some call it the "afterburn effect." It means your metabolism stays elevated for hours after you finish your workout.

Your body composition improves

One of the biggest mindset shifts when it comes to weight loss is learning that the number on the scale isn’t the only measure of progress. Strength training helps you lose fat and build muscle, which reshapes your body in all the right ways:

• A firmer, more toned appearance
• Better posture
• Increased strength and endurance
• More energy for daily activities

Don’t be discouraged if your total weight isn’t dropping dramatically — your body is changing in powerful ways that the scale can’t always capture.

Mental health and motivation boost

Beyond the physical benefits, strength training has a positive impact on your mental health. It can:

• Improve mood and reduce symptoms of depression
• Increase confidence and body image
• Lower stress levels
• Boost motivation to stay active and eat well

Simply put, feeling stronger makes you feel good. That alone can keep you coming back to your workouts.

Getting started with strength training

If you're new to strength training, start simple and focus on consistency over intensity. You don’t need fancy equipment or hours at the gym to see results.

The easiest way to begin requires no equipment. Try bodyweight exercises like squats, lunges, and push-ups.

If you’re ready to kick it up a notch, invest in a beginner-friendly set of dumbbells or resistance bands at home. You might also consider joining a strength-focused fitness class or personal training session, or you can check out free videos online. 

With 2-3 sessions per week, you can target all major muscle groups. Combine your strength training with some walking, stretching, and healthy eating, and you’ve got a well-rounded routine.

Strength training isn’t just for athletes or fitness influencers; it’s for anyone who wants to feel better, move more easily, and lose weight in a healthy, lasting way.

Want some more direction? Contact Optimal Performance Medicine today to schedule an appointment with our weight loss experts.