Strength training for fat loss. This is how heavy your weights should be

In the quest for effective fat loss, I see many clients focus solely on cardiovascular exercise and restrictive diets. However, incorporating strength training into your fitness routine can be a game changer when it comes to shedding extra pounds. That’s why I’m here to share how heavy your weights should be if you’re strength training to lose fat, as well as strength training tips for safe and effective training.

Strength training is a powerful tool for achieving fat loss while reaping numerous health benefits, such as increased functional strength, leaner muscle mass, and a higher metabolism. By understanding the importance of adding resistance training to your fitness routine, choosing appropriate weights, and following safety guidelines, you can be on your way to a healthier, leaner you.

Remember that consistency is key and always consult a fitness professional or health care professional before starting a new exercise program, especially if you have an existing health condition. Read on to learn how much weight you should lift when you strength train to lose fat. And when you’re done, be sure to check out The 30/30/30 Weight Loss Plan People Swear By: “Completely changed my body.”

Benefits of adding strength training to your routine:

middle aged man lifting dumbbells weekly workout idea to build muscular endurance after 40

Strength training, also known as resistance or weight training, offers a number of benefits in addition to building muscle mass. Incorporating strength training into your fitness routine can increase bone density, improve joint function, boost metabolism, and increase overall strength. Unlike focusing solely on cardio, strength training provides a well-rounded approach to fitness that addresses many aspects of health.

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How is strength training good for fat loss?

fit woman doing dumbbell exercises to lose weightfit woman doing dumbbell exercises to lose weight

One of the primary benefits of strength training for fat loss is its ability to increase basal metabolic rate (BMR). BMR is the number of calories your body needs at rest to maintain basic physiological functions. By building lean muscle mass through strength training, you effectively raise your BMR, causing you to burn more calories even when you’re not working out. In addition, strength training promotes the afterburn effect, where your body continues to burn calories after exercise, promoting fat loss over time.

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How heavy should your weights be if your goal is fat loss?

close-up of man holding dumbbells from gym rackclose-up of man holding dumbbells from gym rack

Determining the appropriate weight for your strength training routine depends on a variety of factors, including your fitness level, experience, and the specific exercises you perform. However, a general guideline is to choose a weight that allows you to perform eight to 15 repetitions with proper form. If you can easily complete more repetitions, the weight may be too light, while difficulty completing eight repetitions may indicate that it is too heavy.

A mix of compound exercises such as squats, deadlifts and bench presses with moderate to heavy weights is effective for fat loss. These compound movements engage multiple muscle groups simultaneously, maximizing calorie expenditure and boosting total body strength.

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Tips for lifting weights safely.

woman doing barbell back squats, resistance training to transform your body after 30woman doing barbell back squats, resistance training to transform your body after 30

Lifting heavy can have huge benefits, but safety should always be a priority. Here are some important tips to help you lift weights safely:

1. Warm up.

Begin each strength training session with a proper warm-up to prepare your muscles and joints for the workout ahead.

2. Maintain proper form.

Focus on maintaining proper form during each exercise to prevent injury. If you’re unsure, consider working with a certified personal trainer to learn proper technique.

3. Progress gradually.

Gradually increase the intensity of your workouts to avoid overtraining and reduce the risk of injury. Rapid progression of heavier weights can strain muscles and joints.

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4. Listen to your body.

Note any signs of pain or discomfort. If something doesn’t feel right, it’s important to stop and reevaluate your technique or seek professional guidance.

5. Rest and recover.

Give your muscles enough time to recover by incorporating rest days into your routine. Adequate sleep and proper nutrition are also important for recovery and overall well-being.

Tyler read

Tyler Reed is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler

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