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Strength Training for Weight Loss

Updated: Aug 21, 2021

Yes, we are referring to endurance weight training or lifting weights. Not to worry ladies, this is in fact for you too, and not just the bulky guys out there.


What is Strength Training?


Strength training refers to using weights apart from one’s body weight, to conduct exercises. This involves the use of equipment such as dumbbells, kettlebells, barbells, etc.


Strength training has multiple benefits - apart from gaining lean muscles, one can do strength training for weight loss too. The difference is that throughout the strength training weight loss workout, one must have minimal pauses and should try to keep the heart rate at around 70% capacity (meaning on average, 120 to 140 beats per minute).

And be rest assured Ladies, you will not get bulky from lifting weights, especially if your goal is losing weight. Building muscles doesn't happen overnight. Let's get this right. You'll only get bulky (fat) from your diet (if you are eating a calorie surplus) and lifestyle. When you do strength training for weight loss, you will just become leaner.


What are the benefits of Weight Training?


Strength training is suitable for all ages and is beneficial to all, as supported by Everyday Health and many other fitness practitioners.


1. Prevents Back Pain

Most adults are facing this problem. Especially for people who work in the office, sitting at your desk all day can literally destroy (pain and stiffness) your lower back. Weighted squats/deadlifts will definitely help to stretch and strengthen your lower back (to support your spine). That helps to reduce stiffness!


2. Prevents Osteoporosis

As we age, our body naturally loses muscles and bone mass. People with smaller bones will face a higher risk. Weight training does help to increase our bone density and of course, it increases our muscle mass as well!


3. Reduce Stress Level

When you're so focused on your set of workouts, everything else doesn't really matter at that moment. Thus you're kind of putting all the stress aside for that moment. It can be a break from work or a break from personal emotions.


4. Better Health Benefits of Weight Training

People with higher blood pressure may consider doing strength (weights) training regularly. Our blood pressure will decrease (healthier) for the next 24 hours after 30-40 minutes of strength training! It gives our body better blood circulation. Also, it does help to prevent diabetes!


5. Weight training for Weight Loss

In particular to losing weight, by building muscles using effective weight training, research has shown that type II muscle fibers can reduce body fat without changing our diet and increases one’s basal metabolic rate. This essentially allows you to burn calories efficiently and helps to keep the weight off sustainably.


Apart from that, cardio exercises may appear to be extra difficult for those who weigh more. Even lightweight training benefits you! By building muscles and strength in your limbs will undoubtedly increase the ability of the body to sustain longer cardio exercises, thus making each workout more effective at burning calories.


What are the benefits of endurance weight training? As the name suggests, it will definitely help to build endurance and mental strength too.


Getting Started in Weight Training


How to do weight training? Here is a short weight training guide for those who are new or plan to start their weight training journey.


1. It is recommended to first start with your body weight or light weights on some simple strength-building exercises. Some weight training exercises for weight loss include holding weights as you are doing your squats and even push ups!


2. However, do make your form is in check. Practice the movement without any weights to familiarise yourself with the movement first.

3. Go light. Use a lighter weight to execute what you've practiced.


4. Use a mirror. Look into the mirror while you're doing your set and ask yourself if the form is still right.


5. Progress gradually. Never ever rush for progression. It is always wiser to set up a strong fundamental first before thinking of progression.


6. Leave that ego outside the gym. Never ever lift with an ego. What's the point of lifting heavy but lifting wrongly? Getting injured is definitely not a benefit.

If you would like to check on your form for some common weight training exercises, please check out our videos here.


And if you still require professional advice on your form and the most effective suite of exercises to build certain muscle groups, we do weight training in Singapore, at your convenience!


Other FAQs about Weight Training


When should I do Weight Training?

For Beginners, it is good to have a light meal about three hours before lifting weights.


How much weight training should I do?

This depends on your goals and how much your body can withstand. Generally, we recommend about two to three times a week.


Which is more effective at losing weight? - HIIT vs strength training?

HIIT focuses more on cardio and intensive exercises to increase the heart rate. Strength training aims to build targeted muscle groups by using weights.


Which is more effective at losing weight? - Cardio vs weight training for weight loss or weight training for fat loss?

Admittedly, doing a one-hour cardio workout might allow you to burn more calories during the workout itself, as compared to an hour of strength training. However, strength training could increase your calorie burn rate for the next 24 to 48 hours, unlike cardio, in which your body returns to the usual burn rate post-workout.


Which is more effective at losing weight? - Intermittent Fasting and Weight Training

The former controls the diet aspect while the latter influences the calorie-burning aspect. They come hand in hand and will complement each other to allow one to lose weight. However, unless one can keep up with the diet forever, strength training is the more sustainable way – by building muscles to increase your overall basal metabolism.


In summary...


Top three things for you (tldr):

1) Weight training will not cause you to become bulkier unless you are having a calorie surplus

2) Weight training helps with losing weight sustainably because your calorie burn rate increases with more muscles

3) Gaining strength is key to performing other exercises (HIIT, cardio, etc) for longer durations


When in doubt, feel free to reach out to us! Our professional personal trainers can help you to achieve your health and fitness goals.


Together, Let us Witness your Fitness!


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