Many of us trying to shed a few unwanted pounds are conditioned to believe that the treadmill, elliptical, StairMaster, and spin bike are our primary allies in the battle against body fat. However, what if we told you there’s another formidable contender in the arena of fat loss, and it doesn’t involve spending endless hours on cardio machines at the gym? Enter strength training, a powerhouse that not only builds muscle but also proves to be an unexpected torchbearer in incinerating fat.
In this blog, we’ll discuss the compelling science behind the marriage of strength training at the gym and fat burning, challenging the conventional belief that cardio is the sole champion of the weight-loss game. Get ready to rethink your gym workout routine as we explore the surprising benefits of lifting weights for a leaner, stronger you. Let the strength training revolution at AFAC gym in Thornton, Colorado, begin!
How Does Weight Training at the Gym Burn Fat?
Although activities like walking, running, cycling, climbing, rowing, and other cardio exercises are commonly acknowledged for their calorie-burning benefits, the connection between weight training and weight loss involves a more intricate process.
For centuries, individuals have employed various resistance training methods to enhance muscle strength and size. In modern gyms, this can include the use of machines, free weights, or resistance bands. The goal is to work muscles to the point that tiny tears are created in muscle fibers, prompting the body to repair and fuse them, ultimately increasing muscle mass.
Resistance training, in its diverse forms, has gained traction not only for building muscle but also among those trying to manage their weight and prevent obesity. While lifting weights may not burn as many calories as an intense cycling session, its long-term impact on weight management is substantial.
The After Burn Effect
Beyond the gradual benefits of muscle strengthening and growth, resistance training does burn some calories and also induces an “after-burn” effect. This effect – known as excess postexercise oxygen consumption (EPOC) – keeps oxygen uptake elevated post-workout, aiding in the breakdown of fat and carbohydrates to replenish fatigued muscles.
Studies indicate that the post-exercise calorie burn from a weight training session surpasses that of a cardio workout. Remarkably, research suggests that resting metabolism can remain elevated for as long as 38 hours after weight training, a phenomenon not observed with cardio exercises.
This shows that the advantages of calorie burning through weight training extend beyond the actual exercise period. The body continues to burn calories for hours, and in some cases, even days, following a weight training session.
It’s noteworthy that, in general, the more strenuous the workout, the higher the post-exercise calorie expenditure for most forms of exercise.
More Muscle Mass = Slightly Higher Metabolism
You may have heard that the development of increased muscle mass elevates the body’s resting metabolic rate, influencing the number of calories the body requires in a resting state and enhancing long-term fat-burning.
Let’s walk through how this process works. Strength training at the gym builds muscle, and muscle, being more metabolically active than other tissues like fat, produces a higher calorie burn at rest.
The prevailing wisdom suggests that enhancing muscle mass is the linchpin to elevating your resting metabolism, which denotes the number of calories expended while at rest.
To test out this theory, a research study delved into participants’ resting metabolisms over 24 weeks of weight training. Among men, weight training induced a notable 9% upswing in resting metabolism. The impact on women was more modest, with an increase of nearly 4%.
While these figures might seem promising, it’s crucial to understand what the true calorie expenditure is. For men, the rise in resting metabolism equated to burning around 140 calories more per day, while women experienced an increase of approximately 50 calories per day. Thus, while engaging in weight training and building muscle won’t cause your metabolism to soar dramatically, it’ll give you a small boost. Every little bit helps!
A Surprising Link Between Resistance Training and Fat Burning
What if strength training caused a reaction at a molecular level that targets fat cells? Wouldn’t that be exciting?
A recent study, published in 2021, explored just that – the molecular foundations of the relationship between lifting weights and burning fat. And, it revealed a mechanism scientists didn’t know about before. This mechanism is how muscle cells, when subjected to mechanical loading, transmit instructions that trigger fat cells to shift into fat-burning mode.
In the study, researchers at the University of Kentucky in Lexington, University of Nebraska-Lincoln, and other institutions found that when mice experienced a mechanical overload on their muscles (similar to what we do when lifting weights at the gym) it led to the release of “extracellular vesicles.” These vesicles, expelled by cells naturally, aid in eliminating unwanted proteins, lipids, and other materials in the body.
In the case of the muscular mice, vesicles released during resistance training were preferentially taken up by white fat cells, instructing them to enter fat-burning mode. Follow-up experiments on human tissue indicated similar signaling processes, raising the possibility that resistance training may break down fatty tissue in humans.
More Evidence of Burning Fat while Strength Training at the Gym
A UNSW study published in Sports Medicine in September 2021 found even more evidence that strength training can play a major role in burning body fat.
This study revealed that consistent strength training alone for about 5 months can lead to an approximately 1.4% loss of total body fat, a result comparable to what one might achieve through cardio or aerobics.
Contrary to the common belief that weight loss primarily requires hours of cardio, this study demonstrates that engaging in strength training independently can still result in a significant reduction in body fat without the need for conscious dieting or running an hour per day.
Previously, the connection between strength training and fat loss remained unclear due to studies with limited sample sizes, making it challenging to obtain statistically significant results. However, this study synthesized findings from 58 research papers that utilized precise body fat measurement methods like body scans. The cumulative research encompassed 3,000 participants with no prior weight training experience.
While the strength training programs varied across studies, participants typically engaged in sessions lasting 45-60 minutes, averaging 2.7 times per week, over a five-month period. On average, participants experienced a 1.4% reduction in total body fat, equivalent to about a pound of fat mass for most people.
While these findings are encouraging for strength training enthusiasts, the optimal approach for those aiming to lose fat still involves a balanced regimen of nutritious eating and a workout routine encompassing both aerobic/cardio and strength training.
For individuals who don’t like aerobic and cardio exercises, the study provides reassuring news—forcing oneself into these activities is not a necessity.
Common misconceptions about the effectiveness of strength training in fat loss often stem from inaccurate methods of measuring fat, such as focusing solely on the total body weight displayed on the scale. Unlike aerobic training, which primarily improves cardiorespiratory fitness without significant muscle gain, strength training contributes to muscle mass development alongside fat loss. That means the number on the scale may not show as substantial a decrease as seen with aerobics, particularly considering that muscle is denser than fat.
As they focused on calculating the change in total body fat percentage resulting from strength training programs, the research teams found that fat loss was comparable to the outcomes achieved through aerobics and cardio training, despite the conflicting numbers on the scale.
For individuals focused on changing their body’s appearance through strength training, they should focus less on a number on the scale and instead, consider overall body composition, how their clothes fit, and how their body feels and moves differently.
Apart from fat loss, resistance training offers unique benefits such as enhancing bone density, lean mass, and muscle quality—which you won’t experience with other forms of exercise. Strength training also significantly lowers the risk of developing type 2 diabetes and anxiety while increasing walking speed, brain function, and self-esteem.
Lifting Weights to Lose Weight at AFAC Gym
Ultimately, the takeaway is clear: strength training is not merely about lifting weights; it’s a transformative journey that influences how our bodies look, feel, and perform. As we navigate our pursuit of a healthier lifestyle, we can confidently embrace the diverse benefits of strength training, knowing that it is a valuable ally in the quest for sustainable fat loss and overall well-being.
Would you like to learn more about how strength training can be incorporated into a comprehensive workout program that’s tailored to your fitness level and goals? If so, please stop by AFAC gym and speak to one of our credentialed personal trainers or any member of our team. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we’re the best gym in Thornton, Colorado, with hundreds of 5-star reviews.
To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.
