Longevity logo

Lifting weights is just as effective as cardio for weight loss, according to study.

by Nimesha about a month ago in fitness
Report Story

This is for you!

According to new research, strength training can help people lose weight.

According to a study published April 11 in Obesity Reviews, resistance training such as lifting weights, when combined with a calorie deficit, helps burn fat and reduce body fat percentage.

Researchers from Edith Cowen University in Australia and the University of Caxias do Sul in Brazil looked at data from 4184 people in 116 published research on exercise and weight reduction to see if resistance training like lifting weights could help people lose weight.

They discovered that combining resistance training with calorie restriction was a successful weight loss method, with an average weight loss of 12 pounds. 

According to Pedro Lopez, main researcher and PhD student at Edith Cowen University, the findings dispel the misconception that cardio exercises like running or HIIT are the only way to reduce weight.

"We usually only hear about aerobic exercise when we talk about obesity, body composition, or weight loss," he said in a press release.

According to Lopez, the findings could assist provide an alternative to aerobic exercises like running, which can put a strain on the knees and other joints, allowing more people to benefit from exercise, including obese people who want to lose weight.

A calorie deficit is essential for weight loss.

However, there is a caveat to the research: without good nutrition, exercise alone may not aid with weight loss.

A calorie deficit, or eating fewer calories on average than you burn off with activity, was linked to weight loss in the study.

"You must lower your calorie intake if you want to lose weight," Lopez added.

While a calorie deficit is necessary for weight loss and fat burning, experts note that the strategies for producing one differ. Tracking what you eat, lowering portion sizes, adding more high-volume foods like vegetables, or attempting a diet that helps you eat less through other means, such as low carb or intermittent fasting, are all good ways to minimize calories.

A calorie deficit can also be achieved by increasing physical activity in your day, such as walking or going to the gym, though prior research suggests that exercise alone is rarely sufficient for long-term weight loss.

Lifting weights also aids in the development of muscle, which can help to speed up metabolism.

Resistance exercise was also found to be the most beneficial for both growing and maintaining muscle mass during weight loss in the most current study.

When people want to lose weight, they typically want to lose body fat rather than lean muscle mass. Muscle tissue is essential for metabolic health as well as strength and athleticism.

Weight lifting is a terrific technique to improve your metabolism over time, according to personal trainers, because the more muscle you have, the more calories you burn. It's also a fallacy that weight lifting automatically makes you big, because muscle takes time and effort to develop.

Strength training also has other evidence-based benefits, such as a stronger heart and joints, more confidence and a better body image, and a lower chance of diseases like cancer and heart disease.

You don't have to be a gym junkie to get started with dumbbells, barbells, or kettle bells – personal trainers say you can learn to lift weights even if you have no prior strength training experience.

No gym is required to begin strength training with bodyweight exercises such as pull-ups, push-ups, and squats.

Strength training routines may be adapted to your experience and ability level regardless of the equipment you use, allowing you to get the most out of your workouts regardless of your fitness level.

fitness

About the author

Nimesha

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights

Comments

There are no comments for this story

Be the first to respond and start the conversation.

Sign in to comment

    Find us on social media

    Miscellaneous links

    • Explore
    • Contact
    • Privacy Policy
    • Terms of Use
    • Support

    © 2022 Creatd, Inc. All Rights Reserved.