Strength Training For Weight Loss: Workouts, Benefits And Best Time To Do It!

Losing weight is one of the most common goals people set for themselves, and for good reason. Shedding excess pounds can help improve overall health and reduce the risk of chronic disorders such as heart disease and diabetes. While there are various ways to lose weight, strength training is an effective way to reach your weight loss goals. 

Not only does it help you build muscle, but it also boosts your metabolism, burns calories, and improves your overall body composition. Here, we will know some easy-to-do strength training for weight loss along with the workouts. We will also see the benefits and right timing to do these exercises.

Table of Contents

1. What Type Of Strength Training Is Best For Fat Loss?

2. Benefits Of Strength Training For Weight Loss

3. Best Time To Do Strength Training For Weight Loss

4. 7 Common Strength Training Mistakes To Look For 

5. The Final Say

6. FAQs

7. References

What Type Of Strength Training Is Best For Weight Loss?

When it comes to losing fat, hitting the gym isn’t just about cardio. Strength training, where you pick up weights or use your body weight, can majorly combat those stubborn fat cells. Here are the best strength training exercises for weight loss:

1. Lifting Weights
Lifting weights is like giving your muscles a wake-up call. By lifting weights, you are asking your muscles to work harder when they do, they burn more calories. Plus, the more muscle you have, the higher your metabolism means your body keeps burning fat even when chilling on the couch.

Some lifting weight exercises for weight loss include:

• Squats Deadlifts

• Overhead Press

• Lunges Pull

• Ups

2. High-Intensity Interval Training (HIIT)
HIIT workouts are like a sprint for your fat cells. These workouts mix short bursts of intense exercises with brief periods of rest or low-intensity movements. It’s like revving up your body’s engine, and the best part? Your body keeps burning fat even after you've finished exercising.

• Lunge Jumps

• Jumping Jacks

• Mountain Climbers

• Rope Jumping

• Push-ups

• Side Jackknife

  
  

Also Read: 7 Healthy And Effective Weight Loss Strategies

3. Bodyweight Exercises
Don't have access to weights or fancy gym equipment? No worries! They are super effective in building muscle and shedding fat. You can do them at home, in the park, or even during a work break! Some of them are

• Planks

• Side Planks 

• Burpees

• Wall sits 

• Pull Ups

4. Compound Movements
Compound exercises are like multitasking for your muscles. They not only help in building strength but also burn a bunch of calories. It's like hitting two birds with one stone!

• Squats

• Deadlifts

• Bench presses

• Push-ups

Also Read: Unlock Weight Loss with 30-30-30 Rule: Lose Fat, Gain Muscle 

Benefits of Strength Training For Weight Loss

Doing 30 minutes of strength training a day can help you with many benefits. The importance of strength training for weight loss includes the following:

Also Read: Weight Lifting For Weight Loss: Exercises For Females, Males And Beginners! 

Best Time To Do Strength Training For Weight Loss

Well, there is no single "best" time to do strength training for weight loss, as both morning and evening workouts have their pros and cons. Also, every individual is different, for the results vary according to them. You can choose your best time:

1. Pros Of Morning Workouts

Exercising between 7-9 am may help your body burn more stored fat, especially when done on an empty stomach. Not only this, but it can kick-start your metabolism for the day, potentially leading to higher calorie burning throughout the day. 

2. Pros Of Afternoon/Evening Workouts

Some individuals have greater strength and power in the afternoon or evening, leading to more effective workouts. Warmer muscle temperature can help prevent injury, especially if you're lifting heavy weights.

7 Common Strength Training Mistakes To Look For

Let’s look at 7 common strength training mistakes and how to fix them to prevent injuries and maximise benefits for weight loss: 

The Final Say

The benefits of strength training for weight loss are numerous, and incorporating it into your fitness routine can improve the weight management. Combining different types of strength training exercises, such as lifting weights, bodyweight exercises, and High-Intensity Interval Training, you can burn more calories, increase your metabolism, and improve your overall body composition. 

Remember to prioritise proper form and avoid common mistakes to avoid injury. With consistency and dedication, you'll be on your way to a healthier and stronger body. 

FAQs

1.  What is the best time to do strength training for weight loss?

There is no single "best" time to do strength training for weight loss. It depends on the individual's preference and schedule. Morning workouts can help kick-start your metabolism for the day, while afternoon/evening workouts can lead to more effective workouts.

2.  What are the pros of morning workouts?

Exercising between 7-9 am may help your body burn more stored fat, especially when done on an empty stomach. It can also kick-start your daily metabolism, potentially leading to higher calorie burning throughout the day.

3. What are the pros of afternoon/evening workouts?

Some individuals have greater strength and power in the afternoon or evening, leading to more effective workouts. Warmer muscle temperature can help prevent injury, especially if you're lifting heavy weights.

4. What are some common strength training mistakes to look for?

Some common strength training mistakes include neglecting proper warm-up, overlooking form and technique, lifting too much weight, skipping recovery days, ignoring compound exercises, taking inadequate nutrition, and lack of progress tracking.

5. Is 30 minutes of strength training enough for weight loss?

Yes, regular 30-minute strength training and a balanced diet can help you lose weight and get a fit body.

6. How can I lose weight with strength training? 

To lose weight you can try strength training as it helps to lose weight by building lean muscle mass. It also increases your metabolism and allows you to burn more calories throughout the day. 

7 How many days per week should I do strength training for weight loss? 

You should do strength training exercises at least two to three times per week. 

9: How do I use strength training for weight loss? 

You can target different major muscle groups and do exercises like squats, lunges, deadlifts, bench presses, and rows. For better results do 2 to 3 sets of each exercise with 8-12 reps per set. 

References 

• Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults - PMC

• Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies  

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