Exercise Weight Loss Exercises Weight Training

Do you want to boost your metabolism and reach your weight loss goal sooner than later? Learn how lifting weights–also known as weight training–can help you increase your body’s ability to burn more calories, facilitating weight loss.

The Benefits of Weight Training

Adding a weight training program into your current workout routine can build muscle, strengthen bones and improve your overall fitness. Lifting weights will improve your body’s ability to burn more calories, which translates to weight loss. Stress reduction and blood sugar control are just a few more benefits of lifting weights.

Different Weight Training Techniques

Finding the right weight training program for you may involve some experimenting. Various weight lifting methods utilize various sources of resistance:

  • Free weights (barbells, dumbbells, plates, kettle bells)
  • Weight machines (hamstring curl, leg press)
  • Your body’s weight (push ups, pull ups, squats, sit ups).

Circuit training, an example of a well-rounded weight training program, integrates all three of these techniques to increase strength, muscle and fitness. Find a certified athletic trainer to design a program and instruct you on how to lift weights properly, especially if you’ve never lifted weights before.

How Weight Training can Help You Lose Weight

Lifting weights will increase muscle. Muscles burn calories, and the more muscle you have, the more your body can burn during a workout– and even afterward. After lifting weights for an hour, a 160 lb. adult can burn 270 to 400 calories. If this same person chooses a circuit training workout, he can burn 580 calories an hour.

If this individual lifts weights three times a week, he can lose one or two pounds in this period. As you build more muscle, you’ll burn more calories, resulting in additional weight loss.

You may initially note minor weight gain as you begin lifting weights, since muscle is denser than fat. However, if you continue on with your weight training program, your body will eventually adapt to these changes, resulting in weight loss.

Choosing Weight Training to Lose Weight

In addition to weight loss, a weight training program may also result in increased metabolism, improved bone health and reduced stress. Weight training will be a fit for someone who is looking for more than a weight loss tool. Since this weight loss method involves equipment and instruction, find a certified personal trainer to design a weight training program for you.

If you’d like to begin lifting weights, consult your primary care physician first. This is especially important if you have any cardiovascular, muscular or joint problems. With your doctor’s blessing, a weight training program may be an important ingredient in long-term weight loss and a healthy lifestyle.


Mayo Clinic. (2009). Exercise for weight loss: Calories burned in one hour. Retrieved September 15, 2010, from http://www.mayoclinic.com/health/exercise/SM00109

Nutri Strategy. (n.d.). Calories burned during exercise: Activities, sports and work. Retrieved September 16, 2010, from http://www.nutristrategy.com/caloriesburned.htm

Seuferling, L. (n.d.). Lift your way to weight loss. Retrieved October 5, 2010, from http://www.naturalchoice.net/articles/weightloss.htm

Smith, J. (n.d.). Weight lifting and weight loss. Retrieved October 5, 2010, from http://www.naturalchoice.net/articles/weightloss.htm

Stewart, K. (2010). Does muscle weigh more than fat? Retrieved October 5, 2010, from http://www.everydayhealth.com/weight/busting-the-muscle-weighs-more-than-fat-myth.aspx