{"id":12542,"date":"2020-11-30T22:19:24","date_gmt":"2020-11-30T22:19:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=12542"},"modified":"2025-01-16T17:54:06","modified_gmt":"2025-01-16T17:54:06","slug":"resistance-training-for-weight-loss","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/","title":{"rendered":"Resistance Training For Weight Loss: How To Boost Your Weight Loss Goals Through Strength Training"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Is_Resistance_Training_Good_For_Weight_Loss\" >Is Resistance Training Good For Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Why_Is_Resistance_Training_Important_For_Weight_Loss\" >Why Is Resistance Training Important For Weight Loss?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Resistance_Training_Positively_Affects_Your_BMR_And_RMR\" >Resistance Training Positively Affects Your BMR And RMR<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#What_Type_Of_Resistance_Training_Is_Best_For_Weight_Loss_Science\" >What Type Of Resistance Training Is Best For Weight Loss Science?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#The_Best_Resistance_Training_For_Weight_Loss\" >The Best Resistance Training For Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Glute_Bridges\" >Glute Bridges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Push-Ups\" >Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Step-Ups_With_Bicep_Curls\" >Step-Ups With Bicep Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Dolphin_Planks\" >Dolphin Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Burpees\" >Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Lunges_With_Twist\" >Lunges With Twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Kettlebell_Swings\" >Kettlebell Swings<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Resistance_Band_Training_For_Weight_Loss\" >Resistance Band Training For Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Band_T_Plank\" >Band T Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Squats_With_Resistance_Bands\" >Squats With Resistance Bands<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Deadlifts_With_Band\" >Deadlifts With Band<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Glute_Bridges_With_Lateral_Leg_Extension\" >Glute Bridges With Lateral Leg Extension<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#How_Much_Resistance_Training_For_Weight_Loss\" >How Much Resistance Training For Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Can_You_Combine_Resistance_Training_And_Walking_For_Weight_Loss\" >Can You Combine Resistance Training And Walking For Weight Loss?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">In the constant battle against weight gain and for weight loss many people out there would not consider resistance training for weight loss as a viable option. To many, cardio workouts are the only way in which they can shed those extra pounds. <\/span><span style=\"font-weight: 400;\">While it is true that a good dose of daily <a href=\"https:\/\/betterme.world\/articles\/cardio\/\">cardio<\/a> will cause you to burn calories and drop those pounds, including resistance training for <a href=\"https:\/\/betterme.world\/articles\/weight-loss-tips-for-teens\/\">weight loss<\/a> exercises will give your weight loss goals that boost that they need to help you lean out faster than, say, running every day would.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_For_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Resistance_Training_Good_For_Weight_Loss\"><\/span><b>Is Resistance Training Good For Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it is, but this is not all that it is good for.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a 1999 review, this format of exercising is effective for developing fitness (it helps with the growth of muscle mass, endurance, and <a href=\"https:\/\/betterme.world\/articles\/what-is-an-isometric-exercise\/\">strength<\/a>), health, and for the prevention and rehabilitation of orthopedic <a href=\"https:\/\/betterme.world\/articles\/oblique-stretches\/\">injuries<\/a> (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9927008\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another study done in 2012 of the effects of resistance training on the body showed that 10 weeks of these types of exercises may lead to an increase in the resting metabolic rate by 7%, a reduction of fat weight by 1.8 kg and an increase in lean weight (aka a combination of the weight of muscle tissues, bones, connective tissues, water, internal organs, as well as essential fat (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/lean-body-weight\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) by 1.4 kg (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If this was not enough, not only does strength training also improve physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem, but it also helps with the prevention and management of type 2 diabetes, enhances cardiovascular health, by reducing resting blood pressure, decreasing low-density lipoprotein cholesterol (aka &#8216;bad&#8217; cholesterol) and triglycerides, and increasing high-density lipoprotein cholesterol (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/compound-exercises-for-weight-loss\/\">Compound Exercises For Weight Loss: Strength-Training For Weight Loss<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_Resistance_Training_Important_For_Weight_Loss\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-33346 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4842-1024x576.png\" alt=\"resistance training for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4842.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4842-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4842.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4842.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>Why Is Resistance Training Important For Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer lies in your muscle growth and the speed of your metabolism. We all know the importance of metabolism in weight loss. The lucky ones with a fast metabolic rate burn more calories at rest and during activity, while those with a low or slow metabolism burn fewer calories at rest and during activity<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have a slow metabolism (and thus tend to gain weight faster) some of the things you can do to speed up your metabolic rate include<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/3-rules-to-help-you-start-an-effective-30-day-water-challenge\/\"><span style=\"font-weight: 400;\">Drinking more water<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Eat more times during the day i.e., consume 5 to six meals a day or eat small healthy snacks in-between your 3 large meals<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add more chili to your diet<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Opt for high protein foods<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Drink more caffeine through options such as green tea, coffee, and oolong tea<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Invest in a standing desk<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exercise more through cardio or <a href=\"https:\/\/betterme.world\/articles\/hiit\/\">HIIT<\/a> workouts<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Build muscle.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When it comes to building muscle, this is where resistance training for weight loss shines the most. While cardio <\/span><span style=\"font-weight: 400;\">and HIIT workouts <\/span><span style=\"font-weight: 400;\">will boost your metabolism and build some muscles, they are not as effective in the latter as weight lifting or strength training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscles are referred to as fat-burning machines and they do this through the increase of your BMR<\/span><span style=\"font-weight: 400;\">. The Basal Metabolic Rate (aka BMR) is the number of calories required to keep your body functioning at rest. While you may be unaware of it, your body is constantly burning through calories all day through simple and unconscious functions such as breathing, circulation, digestion and nutrient processing, cell production, etc.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Resistance_Training_Positively_Affects_Your_BMR_And_RMR\"><\/span><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-31541 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4258-1024x576.png\" alt=\"resistance training for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4258.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4258-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4258.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4258-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4258.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>Resistance Training Positively Affects Your BMR And RMR <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are even several studies to back up the fact that resistance training positively affects your BMR and RMR (resting metabolic rate).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A comparative study done in 2015 compared the effects of resistance training, moderate aerobic exercise, and high-intensity intermittent aerobic workouts on post-exercise oxygen consumption. At the end of the study, researchers found out that resting metabolic rate was much higher after resistance training than it was in the other two forms of exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25675374\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A study done in 1993 on male subjects also showed that weight lifting can boost your post-exercise metabolic rate by up to 15 hours after your workout (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8282641\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This goes to show that resistance training for weight loss men is a good idea.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A study published online sought to see how long excess post-exercise oxygen consumption &#8211; &#8216;EPOC&#8217; &#8211; would last after a heavy strength training exercise. The seven men who participated in the experiment had their body&#8217;s oxygen consumption measured before and after their workouts. The results from this study revealed that the resting metabolic rate can remain elevated for up to 38 hours after weight training<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The more muscle you have, the more calories you burn. Research suggests that a pound of muscle burns six to seven calories a day, which is about three times more than what is burned by a pound of fat<\/span><span style=\"font-weight: 400;\">.\u200b<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Type_Of_Resistance_Training_Is_Best_For_Weight_Loss_Science\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-31241 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-7-1024x576.jpg\" alt=\"exercises with resistance bands\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>What Type Of Resistance Training Is Best For Weight Loss Science?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">All forms of strength training exercises will impact the body positively in some way and can lead to fat loss and muscle gain. However, not all such exercises are made the same. For effective and efficient resistance training for weight loss results, it is advisable to incorporate workouts that require the coordination and movement of multiple joints<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Commonly known as compound exercises, these are workouts that work multiple muscle groups at the same time or exercises that combine two exercises into one move to target even more muscles. E.g. dumbbell squats with a bicep curl or planks with shoulder touches. Unlike isolation exercises that put a strain on one muscle group, compound exercises strain multiple muscle groups and joints at once.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes your nervous system work harder to coordinate your muscle activation and movement, and your cardiovascular system to provide more blood and oxygen to different areas of the body. Such efforts lead to more calorie burning and an increase in strength and muscle hypertrophy in short periods of time causing both fat loss and weight loss<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_For_Weight_Loss\" rel=\"noopener\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Resistance_Training_For_Weight_Loss\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-31234 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6-1024x576.jpg\" alt=\"Resistance Training For Weight Loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>The Best Resistance Training For Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know the importance of weight lifting for weight loss, here are some sample workouts that you can incorporate in your routine. Please note that exercises are perfect for a resistance training at home for weight loss routine. They can also be done at the gym with machines, or from the comfort of your home using free weights or just body weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This resistance training for weight loss exercises are compound workouts which will intensify calorie burning and strain multiple muscle groups and joints at the same time.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Glute_Bridges\"><\/span><strong>Glute <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-weight-loss\/\">Bridges<\/a><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a great workout for the lower body as it targets the muscles in your glutes and hamstrings. It is also great for your core muscles.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tighten your abdominal and buttock muscles by pushing your low back into the ground before you push up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Raise your hips to create a straight line from your knees to shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squeeze your core and pull your belly button back toward your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold for 20 to 30 seconds, and then return to your starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Complete at least 10 reps for one set.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"resistance training for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Push-ups work the muscles in your chest, arms, shoulders, and core.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get on the floor on all fours, positioning your hands slightly wider than your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don&#8217;t lock out the elbows; keep them slightly bent.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Step-Ups_With_Bicep_Curls\"><\/span><strong>Step-Ups With Bicep Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Step-ups work your quads, glutes, and hamstrings while bicep curls work your brachialis, deltoid, extensors, and flexors.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand in front of a step or a box and hold dumbbells in your hands. You can fold your hands at the elbows, that way the dumbbells&#8217; are on either side of your chin, or keep the weights hanging on either side of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Step up with the right foot, pressing through the heel to straighten your right leg and bring the left foot to meet your right foot on top of the step.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend your right knee and step down with the left foot and the right foot down to meet the left foot on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Engage your core, spread your feet about hip-width apart, and lower your arms to rest at the sides of your body with the palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keeping your upper arms stable and shoulders relaxed, exhale and bend at the elbow, lifting the weights so that the dumbbells approach your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lower the weights to the sides of your body, before doing another step up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">This is one rep. Do this for 8 to 10 repetitions for one set.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Dolphin_Planks\"><\/span><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-30003 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3860-1024x576.png\" alt=\"resistance training for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3860.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3860-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3860.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3860-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3860.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>Dolphin Planks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dolphin <a href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/\">planks<\/a> are a full-body workout. They help strengthen the muscles in your arms, legs, core, chest and lower back, while also stretching your shoulders, hamstrings, calves, and feet. They also strengthen the muscles around the spine, which helps to improve posture.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start on your hands and knees, placing your knees directly below your hips, and your wrists directly below your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">On an exhale, lower your forearms to the mat, keeping them parallel and aligning your elbows below your shoulders. On an inhale, tuck your toes, and lift your hips toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keeping your shoulders over your elbows, gently let your head drop, walking your toes slightly forward. Eventually, lower your heels closer to the mat.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Burpees\"><\/span><strong>Burpees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Burpees are a full-body workout.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start in a standing position with your feet shoulder-width apart<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/how-many-squats-a-day\/\">Squat<\/a> down with your back straight and your hands on the floor between your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">With your weight on your hands, kick your feet back so you\u2019re on your hands and toes, and in a pushup position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do one push-up before jumping your feet back to their starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Push strongly from this position and jump, reaching your arms over your head.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-burpees-burn\/\">How Many Calories Do Burpees Burn? The Most Efficient Workout Move Explained<\/a><\/em><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lunges_With_Twist\"><\/span><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-31419 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/vera_ba2-1024x1024.png\" alt=\"resistance training for weight loss\" width=\"770\" height=\"770\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/vera_ba2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/vera_ba2-300x300.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/vera_ba2-150x150.png 150w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/vera_ba2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/vera_ba2-920x920.png 920w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/vera_ba2.png 1080w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>Lunges With Twist<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This compound workout targets your glutes, hamstrings, abs, and hips.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand with right foot forward, left foot back about 3 feet apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold weights in each hand and stretch both arms in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend the knees to lower the body towards the floor. Keep the front knee behind the toes, and be sure to lower straight down rather than forward.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Once you are in lunge position, twist your upper body to the right, then twist back to the center<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep the torso straight and abs in as you push through the front heel and back to starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do this 8 to 10 times for one set.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Kettlebell_Swings\"><\/span><strong>Kettlebell Swings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are a full-body workout that targets the muscles in your hips, glutes, hamstrings, lats, <a href=\"https:\/\/betterme.world\/articles\/pull-ups-for-abs\/\">abs<\/a>, shoulders, pecs, core and grip.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand with feet slightly wider than shoulder-width apart as you hold a kettlebell in front of your body with both hands, arms straight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Use that momentum to stand and swing the kettlebell out in front of your body, up to shoulder height. Thrust your hips forward, and engage your glutes and core as you stand up straight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When the kettlebell hits shoulder height, your knees should be straight, and glutes contracted in a full hip extension.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Allow the kettlebell to swing back down through your legs.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Resistance_Band_Training_For_Weight_Loss\"><\/span><b data-wp-editing=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-29819 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-3745-1024x576.png\" alt=\"resistance training for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-3745.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-3745-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-3745.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-3745.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>Resistance Band Training For Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you do not wish to go to a gym and you do not have free weights at home, resistance bands are great weight loss accessories that can help with strength training. Here are some workouts that you can use with them.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Band_T_Plank\"><\/span><strong>Band T Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Planks are a full-body workout that strengthens your core, chest, arms, back, legs, and glutes.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hook your thumbs through a resistance band and loop it behind your back.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Assume a pushup position with your arms completely straight and brace your core by pulling your navel to your back. Ensure to keep breathing.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rotate your body to the right as you reach your right hand toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Return to the starting position, and repeat with your left arm.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Squats_With_Resistance_Bands\"><\/span><strong>Squats With Resistance Bands<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand on the band with feet shoulder-width apart, and loop it around the tops of your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cross your arms in front of each other to keep the band in place.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squat down just as you would with a barbell. Keep your elbows up throughout and your weight over your heels.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here is another variation of this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tie a resistance band around your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Begin standing with feet directly underneath your hips, abs and glutes engaged, and hands on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squat halfway down, and sidestep to the right as far as you can manage without splaying the knees inward. Bring the left leg toward the right with enough space to keep some resistance in the band.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Step to the right 10 times, then reverse, stepping to the left 10 times. This completes one set.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Deadlifts_With_Band\"><\/span><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-29793 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Frame-3687-1024x576.png\" alt=\"Resistance Training For Weight Loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Frame-3687.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Frame-3687-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Frame-3687.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Frame-3687-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Frame-3687.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>Deadlifts With Band<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">They are a full-body workout that also emphasizes on your hamstrings, quadriceps, glutes, lower back, and trapezius.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand on the inside of the band and keep it looped around your feet. Your feet should be a little wider than your shoulder-width.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lean forward and grab the top of the band at the center with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Extend at the knees and push the hips forward while breathing out.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">While in this upright position, be sure to stick your chest out and squeeze your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Breathe in as you bend down and keep your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat this 8 to 10 times for one set.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you wish to make this workout harder, grab both the top and bottom of the band. This gives you double the resistance, thus working your muscles even more.<\/span><\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_For_Weight_Loss\" rel=\"noopener\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Glute_Bridges_With_Lateral_Leg_Extension\"><\/span><strong>Glute Bridges With Lateral Leg Extension<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Glute bridges work core, glutes, and hamstrings while leg extensions are great for your quadriceps.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Loop a mini band just above your knees around both your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lie on your back with your hands at your sides, knees bent, and feet flat on the floor hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squeeze your glutes and core and lift your hips a few inches off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Extend your right leg until it\u2019s straight, keeping your knees in line with one another.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Return your right leg to your starting position. Gently lower your hips to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lift your hips again. This time, extend your left leg until it\u2019s straight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Return your left leg to the starting position and gently lower your hips back down to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">That\u2019s 1 rep. Continue, alternating sides, to complete all your reps.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-29731 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-4-1024x576.jpg\" alt=\"Resistance Training For Weight Loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"How_Much_Resistance_Training_For_Weight_Loss\"><\/span><b>How Much Resistance Training For Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is recommended that you should aim to do strength training exercises two to three times a week<\/span><span style=\"font-weight: 400;\">. This prevents overtraining and gives your body time to rest and repair itself.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Can_You_Combine_Resistance_Training_And_Walking_For_Weight_Loss\"><\/span><b>Can You Combine Resistance Training And Walking For Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yes, you can. Combining strength training and cardio exercises in the perfect way to maximize fat loss. While weight lifting builds muscle and raises your resting metabolic rate, cardio works best for energy expenditure during the workout session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both options maximize your heart rate while helping, again, burn calories during and after the workout. Walking is not the only cardio that you can pair with resistance training. Other options such as jogging, running, swimming, hiking, and cycling are also good options<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Resistance training for weight loss is a great workout option for anyone looking to lose some extra pounds. The process helps build muscle which burns more calories during the day than fat, and boost your Basal Metabolic Rate ensuring that you keep burning calories long after your workout session is complete.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you wish to attempt any of the above-mentioned workouts, please first consult your doctor, especially if you have any underlying condition, chronic or otherwise.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_For_Weight_Loss\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Training_For_Weight_Loss\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8282641\/\"><span style=\"font-weight: 400;\">Effect of acute resistance exercise on postexercise energy expenditure and resting metabolic rate<\/span><\/a><span style=\"font-weight: 400;\"> (1993, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25675374\/\"><span style=\"font-weight: 400;\">EPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training<\/span><\/a><span style=\"font-weight: 400;\"> (2015, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/lean-body-weight\"><span style=\"font-weight: 400;\">Lean Body Weight<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9927008\/\"><span style=\"font-weight: 400;\">Prescription of resistance training for health and disease<\/span><\/a><span style=\"font-weight: 400;\"> (1999, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">Resistance training is medicine: effects of strength training on health<\/span><\/a><span style=\"font-weight: 400;\"> (2010, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>In the constant battle against weight gain and for weight loss many people out there would not consider resistance training for weight loss as a viable option. To many, cardio workouts are the only way in which they can shed those extra pounds. While it is true that a good dose of daily cardio will [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":69566,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,75],"tags":[167],"coauthors":[109],"class_list":["post-12542","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-weight-loss","tag-strength-training-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Resistance Training For Weight Loss: How To Boost Your Weight Loss Goals Through Strength Training - BetterMe<\/title>\n<meta name=\"description\" content=\"How to use resistance training for weight loss? Check out this article to find out how lifting weights and training your muscles helps with weight loss.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Resistance Training For Weight Loss: How To Boost Your Weight Loss Goals Through Strength Training\" \/>\n<meta property=\"og:description\" content=\"How to use resistance training for weight loss? Check out this article to find out how lifting weights and training your muscles helps with weight loss.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-16T17:54:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-6-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/cf1116d250efa55b82f46ea139abdc3b\"},\"headline\":\"Resistance Training For Weight Loss: How To Boost Your Weight Loss Goals Through Strength Training\",\"dateModified\":\"2025-01-16T17:54:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/\"},\"wordCount\":2978,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-6.png\",\"keywords\":[\"Strength Training for Weight Loss\"],\"articleSection\":[\"Fitness\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">In the constant battle against weight gain and for weight loss many people out there would not consider resistance training for weight loss as a viable option. To many, cardio workouts are the only way in which they can shed those extra pounds. <\/span><span style=\\\"font-weight: 400;\\\">While it is true that a good dose of daily <a href=\\\"https:\/\/betterme.world\/articles\/cardio\/\\\">cardio<\/a> will cause you to burn calories and drop those pounds, including resistance training for <a href=\\\"https:\/\/betterme.world\/articles\/weight-loss-tips-for-teens\/\\\">weight loss<\/a> exercises will give your weight loss goals that boost that they need to help you lean out faster than, say, running every day would.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n&nbsp;\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is Resistance Training Good For Weight Loss?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, it is, but this is not all that it is good for.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">According to a 1999 review, this format of exercising is effective for developing fitness (it helps with the growth of muscle mass, endurance, and <a href=\\\"https:\/\/betterme.world\/articles\/what-is-an-isometric-exercise\/\\\">strength<\/a>), health, and for the prevention and rehabilitation of orthopedic <a href=\\\"https:\/\/betterme.world\/articles\/oblique-stretches\/\\\">injuries<\/a> (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9927008\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Another study done in 2012 of the effects of resistance training on the body showed that 10 weeks of these types of exercises may lead to an increase in the resting metabolic rate by 7%, a reduction of fat weight by 1.8 kg and an increase in lean weight (aka a combination of the weight of muscle tissues, bones, connective tissues, water, internal organs, as well as essential fat (<\/span><a href=\\\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/lean-body-weight\\\"><sp ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/\",\"url\":\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/\",\"name\":\"Resistance Training For Weight Loss: How To Boost Your Weight Loss Goals Through Strength Training - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-6.png\",\"dateModified\":\"2025-01-16T17:54:06+00:00\",\"description\":\"How to use resistance training for weight loss? 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Kamau\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"caption\":\"\u0421. Kamau\"},\"description\":\"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/clarekamau\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Resistance Training For Weight Loss: How To Boost Your Weight Loss Goals Through Strength Training - BetterMe","description":"How to use resistance training for weight loss? Check out this article to find out how lifting weights and training your muscles helps with weight loss.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/","og_locale":"en_US","og_type":"article","og_title":"Resistance Training For Weight Loss: How To Boost Your Weight Loss Goals Through Strength Training","og_description":"How to use resistance training for weight loss? Check out this article to find out how lifting weights and training your muscles helps with weight loss.","og_url":"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-01-16T17:54:06+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-6-1024x640.png","type":"image\/png"}],"author":"\u0421. Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/cf1116d250efa55b82f46ea139abdc3b"},"headline":"Resistance Training For Weight Loss: How To Boost Your Weight Loss Goals Through Strength Training","dateModified":"2025-01-16T17:54:06+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/"},"wordCount":2978,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-6.png","keywords":["Strength Training for Weight Loss"],"articleSection":["Fitness","Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">In the constant battle against weight gain and for weight loss many people out there would not consider resistance training for weight loss as a viable option. To many, cardio workouts are the only way in which they can shed those extra pounds. <\/span><span style=\"font-weight: 400;\">While it is true that a good dose of daily <a href=\"https:\/\/betterme.world\/articles\/cardio\/\">cardio<\/a> will cause you to burn calories and drop those pounds, including resistance training for <a href=\"https:\/\/betterme.world\/articles\/weight-loss-tips-for-teens\/\">weight loss<\/a> exercises will give your weight loss goals that boost that they need to help you lean out faster than, say, running every day would.<\/span>\r\n\r\n\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><b>Is Resistance Training Good For Weight Loss?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, it is, but this is not all that it is good for.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">According to a 1999 review, this format of exercising is effective for developing fitness (it helps with the growth of muscle mass, endurance, and <a href=\"https:\/\/betterme.world\/articles\/what-is-an-isometric-exercise\/\">strength<\/a>), health, and for the prevention and rehabilitation of orthopedic <a href=\"https:\/\/betterme.world\/articles\/oblique-stretches\/\">injuries<\/a> (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9927008\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Another study done in 2012 of the effects of resistance training on the body showed that 10 weeks of these types of exercises may lead to an increase in the resting metabolic rate by 7%, a reduction of fat weight by 1.8 kg and an increase in lean weight (aka a combination of the weight of muscle tissues, bones, connective tissues, water, internal organs, as well as essential fat (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/lean-body-weight\"><sp ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/","url":"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/","name":"Resistance Training For Weight Loss: How To Boost Your Weight Loss Goals Through Strength Training - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-6.png","dateModified":"2025-01-16T17:54:06+00:00","description":"How to use resistance training for weight loss? Check out this article to find out how lifting weights and training your muscles helps with weight loss.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-6.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-6.png","width":2560,"height":1600},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Weight Loss","item":"https:\/\/betterme.world\/articles\/weight-loss\/"},{"@type":"ListItem","position":3,"name":"Resistance Training For Weight Loss: How To Boost Your Weight Loss Goals Through Strength Training"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/cf1116d250efa55b82f46ea139abdc3b","name":"\u0421. Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.","sameAs":["https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/"],"url":"https:\/\/betterme.world\/articles\/author\/clarekamau\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/12542","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=12542"}],"version-history":[{"count":2,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/12542\/revisions"}],"predecessor-version":[{"id":70112,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/12542\/revisions\/70112"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/69566"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=12542"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=12542"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=12542"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=12542"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}