Strength Training, building and maintaining muscle is essential for all of us, especially as we get older.
Like most things the sooner we start, the better.
Most adults lose close to half a pound of muscle per year after the age of 30, mainly because they aren’t as active as they were when they were younger according to the American Council on Exercise (1).
A loss of muscle at the same time that metabolism starts to slow down is the perfect scenario for weight gain and the health issues that it can bring with it.
According to a study from the Mayo Clinic, strength training not only helps with weight control but also can build new bone and prevent bone loss (2).
Resistance Training Increases Metabolism
Your basal metabolic rate is increased for numerous days after each strength training workout, and this type of training has been shown to burn more calories than exercises done with lighter weights (3, 4).
In one study 139 obese teenagers showed that aerobic exercise and strength training was more effective in improving visceral fat, than aerobic exercise alone (7).
Strength training workouts don’t usually burn as many calories as cardio, but it has other benefits (8).
For instance, strength training is more effective at building muscle than cardio, and the more muscle you have, the more calories you burn at rest (9).
One study measured subjects resting metabolisms during 24 weeks of weight training.
In women, strength training led to a 4% increase in resting metabolism. The effects in men were more significant, with an increase of almost 9% (10).
Research has shown that strength training has more calorie-burning benefits. Another benefit is that in the hours following a resistance training session you burn more calories, in comparison to a cardio workout (11, 12, 13).
There have even been reports of resting metabolism staying increased for up to 38 hours after strength training (14).
This means that the calorie-burning benefits continue long after exercise.
Strength training improves your metabolism over time. Also, strength training is more effective than cardio at increasing the calories burned after a workout.
Strength Training Helps You Lose Weight
resistance training boosts the retention of muscle mass, which is a significant contributor to how many calories you burn during rest and activity. Strength training might just be the most effective type of exercise for weight loss (21, 22).
For example, in a study for 12 weeks, obese women who performed weightlifting for 20 minutes a day and followed a low-calorie diet lost on average 13 pounds (5.9 kg) and 2 inches (5 cm) from their waistlines (23).
Exercising, especially resistance training, can help prevent a metabolic drop that occurs during weight loss.
Why Heavy Weightlifting is Best for Weight Loss
The key to preserving muscle and strength while losing weight is to perform heavy weightlifting. Weightlifting increases protein synthesis and muscle growth (24).
There are fat loss benefits to heavy weightlifting as well.
A study published by Greek sports scientists found that men that performed heavy weightlifting (80-85% of their one-rep max, or “1RM”) increased their metabolic rates over the following three days, burning hundreds of more calories than the men that performed lighter weightlifting (45-65% of their 1RM) (25).
Compound lifts like squats and deadlifts are the types of lifts that burn the most post-workout calories (26).
If you’re ready to begin your body transformation, then feel free to reach out to me. Email or call to get started today.