It’s True, Strength Training Reduces Body Fat

Seeing the number of pounds, stones or kgs on the scale can be mentally uplifting or demotivating, depending on which way you want the digits to go, but whatever that number is, it doesn’t tell the full story. Especially if part of your regular workout routine is strength training.


Strength Training vs Fat

Delve a little bit deeper on the number on the scale and you’ll discover that it only tells part of the story. Strength training and fat loss have a complicated relationship. But recent studies show that consistent strength and weight training results in people losing around 1.4 per cent of their body fat over five months. This means that even though the number on the scales may stay the same (or even increase) the fat that was once there before, is being replaced with muscle, resulting in successful changes for your body even if the scales won’t tell you.


While this link has always been considered plausible, it’s only recently that we have confirmation thanks to a study conducted by a team at the University of New South Wales. They formed conclusions based on findings in 58 research papers. What was intriguing was that many people lose a similar amount of body fat as they do when carrying out cardiovascular exercise. This information was carried out using accurate forms of body fat measurement and included 3000 participants – none of which had a strength training past.

Man lifts heavy barbell at Gym Plus

The specifics of the training differed for many individuals but on average they worked out for 45 to 60 minutes each session at an average of 2.7 times per week across five months. On average, the participants lost 1.4% of their body fat. 


The Benefits of Weight Training

While the link between strength training and its impact on weight has been unclear, this study has confirmed that a link is there. Strength training allows you to gain muscle and lose fat and as muscles weigh more than fat, it can mean that the scales don’t move at all. 

Some people find the terms “strength”, “weight” or “resistance” training intimidating. It conjures images of bodybuilders or athletes lifting heavyweights. However, strength training exercises are safe and suitable for everyone, both men and women, at all ages and fitness levels. And trust us it’s never too late to start!

And it’s not just fat loss that weight training can aid with. It can also help you with improved posture, boost metabolism, help you to sleep better, enhance your bone density and encourage your body to be a lot healthier in general. Exercise through strength and weight training really can have a positive impact and effect on your life in general.

Woman does barbell squat at Gym Plus


There are several easy-to-do weight training exercises you can do to get you started as well, and some don’t even need weights, pushing against your own body is fine. Exercises such as:


  • Chest Press
  • Squats
  • Pull-Ups
  • Dead Lifts
  • Push-Ups
  • Rows
  • Curls
  • Dips
  • And many more …


Training at Gym Plus

Is it time for you to get into strength and weight training? Why not start with a fitness review with one of our trainers, who will design a personalised programme based on your goals. Or you could try one of our many strength training classes. 

Man lifts dumbells at Gym Plus

Every venue has a range of weight training equipment that can help you to shred pounds of fat and replace it with pounds of muscle and as you can see from the results of this study, it’s well worth your time. Get in touch with us today and find out more about joining Gym Plus and using our nationwide facilities to take your workout to the next level.


Written by Craig Shields


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