Mary James

Why Weight Training Is Insanely Good For Weight Loss

Jenna Wolfe, American journalist and personal trainer

You didn’t gain all your weight in one day; you won’t lose it in one day. Be patient with yourself.

Jenna Wolfe

Men lift weights and bulk up and lose body fat. Did you know as a woman you can also practice weight training to lift weights and lose body fat without bulking up?

Because men have a lot of testosterone, their muscles get bigger and bulkier as they exercise, but women don't have all that testosterone, so weight training is an excellent way to get long, lean muscles and burn more calories without worrying about bulkiness.

Many women skip weight training and rely on aerobic exercise to lose weight, which is good for you. But if you want to see amazing changes in your body, increase your calorie burning and keep the weight off for good, you need to add strength training to your exercise program. Read on to find out more about how weight training can help you lose weight and keep it off.

What Is Weight Training?

According to the Mayo Clinic,"weight training (aka strength training) is a type of strength training that uses weights for resistance. Weight training provides a stress to the muscles that cause them to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart.

Weight training can be performed with free weights, such as barbells and dumbbells, or by using weight machines. You can also increase your strength through other types of resistance exercises, such as by using your body weight or resistance bands."

Muscles Burns Calories 24/7

Aerobic exercise burns calories while you are exercising, but building muscle through weight training helps you burn calories long after you stop lifting weights. Just a few short strength training sessions a week can help your body burn calories and fat 24/7, even when you're resting.

That's because lean muscle tissue is always active, unlike fat, which just sits there doing nothing. Replacing 10 pounds of fat on your body with 10 pounds of lean muscle tissue can help you burn 50 extra calories a day or more without doing anything.

Why Weight Training Is Insanely Good For Weight Loss

FACT: Replacing 10 pounds of fat on your body with 10 pounds of lean muscle tissue can help you burn 50 extra calories a day or more without doing anything.

Click to Post

Build Muscle To Get Rid Of Trouble Areas

Building lean muscle helps you lose more fat, so doing weight training exercises that target your trouble zones means you build more muscle, which will melt away those troublesome fat pudges.

When weight training, you don’t have to rely on the scale to track your progress, you should also take measurements. As you gain muscle, you may not lose pounds, but you will lose inches of pure fat. Building muscle can really transform your body. When you lift weights, you can actually see changes pretty quickly and these changes are long term.

Join Our Mailing List

Are you ready to get in shape? Join us and get the list of top 10 actions that support PERMANENT weight loss and make you look and feel better without being hungry in the process!

How Do You Get Started?

You can join a gym and get a personal trainer, or you can begin on your own following these tips:

  • Start by adding in 2-3 weight training sessions each week.
  • Make sure the workout targets all muscle groups for overall fat melting.
  • Start with a weight heavy enough to challenge you, but still allow you to keep proper form.
  • Go for 8 to 12 reps of each exercise, 1 rep should take 6 to 8 seconds.

As you get stronger up your weight or do one set of 12 reps with your normal weight and so 8 more using a heavier weight

Don’t Overdo It

Start slow and work your way up. Even with a small amount of weight, you'll start to notice changes in your body and as you progress and increase your weight, you'll be amazed at how lean and toned you look. Start enjoying all the benefits!

Squats: The Good, The Bad And The Ugly

You can see a significant improvement in your strength with just two or three 20- or 30-minute sessions a week. This frequency also meets the activity recommendations for healthy adults. Give it your best shot and don't push your body beyond its natural ability to recover.

Weight Training For Women Benefits

Research has shown that there are countless benefits to strength training for women. When you weight train, you can expect and reap these amazing benefits: increased metabolism, increased energy, improved sleep, stronger bones, reduced stress, reduced risk of injury, clothes fit better, improved flexibility, improved longevity, maintenance of muscle mass.

Also, reduced risk of diabetes, reduced inflammation in the body, reduced insulin resistance, reduced risk of depression and anxiety, reduced body fat percentage over time, improved posture, an hourglass figure, improved heart muscle strength and endurance, improved mood and more...

The Bottom Line

Keep your strength training simple and use it to your advantage. When done correctly, it will do wonders for your body and your health. Now that you know how to strength train properly, take this new knowledge to the gym and start building a lean and sexy body.

With the right strength training routine and exercise form, you may start to see results in just a few weeks. Keep up the effort and more defined muscles, better balance and improved overall health will be the result.

Embrace Inspiration:

Like What You Read? Be Sociable, Comment, And Share It! Thanks.



Weight training contributes to weight loss primarily by building muscle mass, which increases your resting metabolic rate. Essentially, the more muscle you have, the more calories your body burns at rest. Additionally, weight training can lead to a phenomenon known as 'excess post-exercise oxygen consumption' (EPOC), where your body continues to burn calories at a higher rate after the workout is finished.


In some cases, weight training can be more effective than cardio for weight loss. While cardio burns calories during exercise, strength training builds muscle, which burns calories even when you're not exercising. This long-term increase in metabolic rate can make strength training extremely effective for sustained weight loss.


Absolutely. Weight training is suitable for individuals at all fitness levels, including beginners. Starting with lighter weights and focusing on proper form is key. Beginners should gradually increase the weight and intensity as their strength improves. Consulting with a fitness professional can also be beneficial to ensure exercises are performed safely and effectively.


In addition to weight loss, strength training increases overall body strength, improves bone density, promotes joint health and can help reduce the risk of chronic diseases such as diabetes, heart disease and osteoporosis. It also improves posture and balance and can contribute to better mental health by reducing stress, anxiety and depression.


For effective weight loss, it is generally recommended that you train at least 2-3 times per week, allowing sufficient time for muscle recovery between sessions. This frequency can be adjusted to suit individual fitness goals and schedules.


training. Consuming a balanced diet rich in protein is essential for muscle repair and growth. It's also important to maintain a calorie deficit for weight loss, meaning you should consume fewer calories than you burn. A combination of a well-regulated diet and weight training is optimal for losing weight and improving overall health.

Join Our Mailing List

See how easily you can get fitter. 

Sign up to get your free PDF report on 10 Actions That Support Weight Loss sent to your inbox!

About the Author Mary James

I am passionate about fitness, a healthy lifestyle, cooking, and well-being. This blog is about some of my thoughts that are occupying my mind and spirit daily over the last 10 years and my grand passion – weight loss and fitness, healthy lifestyle and healthy food, mindfulness and self-improvement.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}