Strength training, a key component of any fitness regimen, offers numerous benefits beyond muscle building, including its potential to aid in weight loss. While the frequency of strength training sessions required for weight loss can vary depending on individual goals and fitness levels, incorporating regular strength training into your routine can contribute significantly to shedding excess pounds.
We spoke with Alanna Kate Derrick, certified personal trainer and a senior contributor at Gold BJJ, to gain more insight on how much strength training one should do daily in order to see weight loss results. Although it varies per person, she shares that “most research suggests aiming for at least two to three strength sessions per week for successful fat loss.” Read on to learn more.
How Much Strength Training Results In Fat Loss?
Derrick first advises beginners to commence at a level suited to their capabilities. But generally, she suggests that engaging in strength training sessions 2 to 3 times per week is ample to experience the metabolic effects and reap the benefits of weight loss.
"In terms of a daily minimum, most research suggests aiming for at least two to three strength sessions per week for successful fat loss. The exact time can vary depending on a person's starting fitness level and goals - a beginner may see benefits from just one full-body circuit. But consistently challenging your muscles at moderate intensity 2-3x seems to foster the type of metabolic boost and calorie burn supportive of weight management," she reveals.
It's essential to remember that numerous factors come into play when engaging in strength training for weight loss. Derrick says these are, "maintaining a calorie deficit through nutrition, progressive overload in workouts, and focus on compound full-body exercises."
She further adds that, "Lifting heavier over time prevents plateau and stimulates the body to continually burn more calories at rest. Multi-joint movements like squats, pushups and rows also work more muscles simultaneously for greater energy expenditure."
Furthermore, adequate recovery between sessions, facilitated by hydration, nutrition, and rest, supports muscle adaptation and growth.
The Bottom Line
Beyond weight loss, strength training improves overall health by enhancing bone density, joint health, and functional strength. Derrick highlights that "strength training not only helps sculpt a toned physique as pounds come off, it makes keeping weight off in the long-run more sustainable through continual metabolic effects."
She concludes by noting that taking rest days is crucial to facilitate muscle repair and prevent overuse injuries, which could impede progress. Consistency is essential for achieving genuine, long-lasting transformations.
