Trying To Shed Pounds? Don’t Leave Out Strength Training

Weight training often gets associated with “bulking up,” which may make it seem like an unlikely choice for people focused on weight loss.

Experts say that view misses the bigger picture. Adding muscle can help the body burn more calories and support long-term weight management, and the benefits extend beyond the scale.

Why Lifting Weights Can Support Weight Loss

“Weightlifting activates your large muscle groups and, when done appropriately, can burn more calories than steady-state cardio,” said Dr. Russell Camhi, who works in primary care sports medicine for Northwell Health's Orthopedic Institute in East Meadow, New York.

Muscle uses more calories than other body tissue, even when the body is at rest, and building it can raise metabolism, according to the Cleveland Clinic.

Strength training may also improve body composition, the Mayo Clinic says.

There are other upside too. Camhi said it may help raise testosterone in men and is important for preserving bone density in women.

“Those who strength train later in life have improved strength as well as balance, which leads to decreased fall risk,” Camhi said.

How Much Strength Training Is Enough?

The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate aerobic exercise each week, along with two strength-training workouts that target all major muscle groups.

The Mayo Clinic suggests beginning each session with a warm-up, such as a few minutes of brisk walking or another aerobic activity.

Try 12 to 15 repetitions of each exercise using a weight that challenges the muscles. Avoid any movement that causes pain.

According to the Mayo Clinic, each muscle group should get a full day of rest before being trained again.

If you have a chronic condition or any safety concerns, the Mayo Clinic advises checking with a health care provider before starting a new exercise routine.

Easy Exercises To Try With Or Without Equipment

Strength training can be done at home or in the gym with free weights, machines, resistance tubing or cable suspension training, the Mayo Clinic says.

Body weight alone can be used for familiar moves such as push-ups, lunges and squats.

The American Cancer Society recommends resistance bands for exercises including arm curls, kicks and squats.

“It is important to start low and go slow,” Camhi said. “Many people move too quickly into weight training and that can lead to injury.”

He recommends keeping the routine simple, with exercises such as goblet squats, lunges, glute bridges, push-ups, dumbbell rows and planks.

More information

The University of Maryland Medical System has more information on strength training for weight loss.

SOURCES: Interview with Dr. Russell Camhi, 2023; Mayo Clinic, June 5, 2026; Cleveland Clinic, July 3, 2025

What This Means For You

If you are working to lose weight, adding two strength-training sessions a week to your cardio routine may help you burn more calories and maintain strength as you get older.