5 min read

5 Reasons You Can Lose Weight with Strength Training

A white woman practices strength training for weight loss with a barbell and 25kg weights on her shoulders

New year – new goals! If your wish list includes not only more gym sessions, but also some muscle definition and weight loss, take a look at strength training for weight loss to see if it’s right for you.

The best thing about strength training for weight loss is that it burns a lot of calories in a very short time. One hour of weight training is all it takes for an effective workout. No need for hours of cycling, jogging, rowing, or other endurance training. Of course, exercise is only half the battle when it comes to losing weight. Nutrition is at least as important to reduce weight. Don’t worry, we’ll support you here too. Try our Shape Shake 2.0 to support your healthy weight loss alongside exercise and a balanced diet*.

When it comes to strength training for weight loss – and weight loss in general – do not starve yourself. Did you read that? Go read it again. Do not skimp on calories. Depriving your body only leads to muscle loss. And you don’t want that! Give your body enough fuel so that your metabolism can function efficiently and healthily. Your body needs enough proteins, fats, and carbohydrates to build muscles and maintain vital structures and organ function. Find out the best way to eat with a smart nutrition plan. Also, don’t forget to drink enough water. Replacing sugary drinks with water will not only help you save calories, but also support the work you put into your strength training for weight loss.

How Does Strength Training for Weight Loss Work?

Think you can only lose weight by getting into a calorie deficit through cardio? That’s partly right: you can definitely lose weight with endurance training – but that doesn’t mean it’s the be-all and end-all! You can also reach your weight goal with strength training. Not only does it aid you in losing fat and weight, but it also builds muscle at the same time. Yes, this is possible! Because muscle building and fat loss are two processes that can take place in the body at the same time – if the diet is right and you’re new to strength training. Also, fat loss isn’t the same as weight reduction. For this, having a calorie deficit, which can also be controlled by your diet, is necessary. No matter if you want to lose weight or just fat: Maintaining muscle through strength training is important in both cases, because more muscle means a higher basal metabolic rate. In other words: your body can burn more.

The 5 Best Reasons to Try Strength Training for Weight Loss

First, let us say loud and clear: weight isn’t everything. The number on the scale is always relative. BMI is not a great indicator of overall health. You may gain weight when you’re starting your strength training for weight loss – but it’s mostly pure muscle mass, which is exactly what you want. So again. When aiming for your feel-good body, don’t just focus on the number on the scale. The progress you’re making inside your body – your way towards feeling better for yourself – is far more important.

#1 Fat burning: Turbo mode!

Squats, deadlifts, and other strength exercises jumps your fat burning into top gear. The complex exercises of strength training help your body go full throttle! When you’re in this turbo mode, you not only work several muscle groups at the same time, but also burn a lot of calories. It could hardly be more effective. The intensive stress on your muscles set new thresholds for what they can handle, which in turn builds up more muscle. More muscle means a higher basal metabolic rate, so your fat burning machine runs at full speed.

#2 Metabolism booster

You gave it your all during your workout and are now kicking back on the couch? Great, you’ve earned it – and there’s no need for a guilty conscience. Because even after a workout, your body continues to burn. But what exactly happens in the body after your workout? Because of the stress you put on your muscles during exercise, your body has to repair minor muscle injuries and build new muscles. So, your body is still working hard even though you are relaxing. And this afterburn effect is significantly higher after strength training than after endurance training.

#3 Safe calorie deficit

The more muscles you have, the higher your basal metabolic rate. The higher your daily basal metabolic rate, the more calories you burn – even without exercise. If you are aiming to be in a calorie deficit when losing weight, you should make sure that you do enough weight training to maintain your muscles. If the body receives too little energy from food, it cannot maintain muscle. It breaks muscles down to get energy from them. Your diet should be balanced and complete, as only then can your body be healthy and in top shape. With our Vegan Protein Balls as a healthy snack to go, you’re definitely well prepared for your next workout.

#4 Grow old, stay young

Whether you like it or not, there is no pill, no secret formula, no miracle cure to get to your feel-good body. You alone have to take matters into your own hands. With the right nutrition, the perfect workout plan, and a strong mindset, you can create a healthy, happy body that looks and feels exactly how you want it to. Strength training is a powerful tool to make your body strong and resilient. Smart training will make you strong, fit, and powerful for everyday life.

In order to really get into your strength before the workout, we recommend our Energy Aminos. With this drink nothing can stop you.

#5 Shape your body the way you like it

Lean, toned, or pumped bodybuilder: With weight training, the decision is yours. With every single exercise, you strengthen your body and continuously build muscle. And you do it where you want it or where your body needs it most. Big muscles are not the most important thing. It’s making sure your muscles are healthy and functional and that your body supports you in doing what’s important to you. That it keeps you safe and makes you strong – physically and mentally. You can use strength training to build muscles that not only look good, but also feel good and still leave room for freedom of movement.

Cardio or Strength: Which Workout Is Better for Weight Loss?

To lose weight, many still swear by cardio, i.e. endurance training like running. But is it really better and more effective than strength training? Our five reasons actually speak for themselves – strength training is a total all-rounder that offers tons of advantages, but cardio also has its highlights. Read more on who wins the strength vs cardio weight loss battle – and if you really should focus on one or the other, or hit the jackpot by mixing both!

More healthy living tips from foodspring:

*Replacing two of your main daily meals with Shape Shake 2.0 as part of a low-calorie diet can contribute to weight loss. The Shape Shake 2.0 can only fulfill this purpose if it is used as part of a low-calorie diet, which must include other foods. It is also necessary to ensure sufficient daily fluid intake. To maintain a healthy lifestyle, care must be taken to eat a balanced and varied diet.

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