Hate cardio? Strength training just as effective for weight loss, study finds

Weight loss is not just a product of burning lots of calories on a long run or during an intense HIIT session. There are lots of factors that impact your body weight and a new study has emphasised the importance of strength training for fat loss.

Analyzing 58 different research papers on strength training and body fat, researchers concluded that participants taking part in strength training programs lost around 1.4% of their total body fat - this equates to approximately half a kilo in fat mass and is similar to how much weight you can lose with cardio or aerobics training. 

The scientists found that all of the participants in the various studies worked out for around 45-60 minutes for an average of 2.7 times a week, and did so for around 5 months.

Since the information was taken from different studies, the type of training programs varied. Some strength training regimes might see people working their upper body using a guide like the best chest workouts with resistance bands (if you are looking for a set of bands, our of best resistance bands may come in handy), whilst others might feel a greater burn from resistance training using one of the  best kettle bells or a set of the best adjustable dumbbells. 

Dr Mandy Hagstrom, the senior author of the study and senior lecturer at UNSW Medicine and Health, noted how many people assume an activity like running is the key to weight loss. “But our findings show that even when strength training is done on its own, it still causes a favourable loss of body fat without having to consciously diet or go running,” said Hagstrom.

Personal Trainer, Scott Laidler, also says that strength training is an essential part of trying to lose fat. “If you have an intensive (not necessarily heavy) resistance training workout, your heart rate will be elevated in the same way it would with cardiovascular training, which is most people’s 'go-to' for fat loss,” he says. “This means you will see fat loss directly from the workout itself.”

A 2017  study also found that combining weight training with a low calorie diet can be good for preserving lean muscle mass, which is sometimes lost through cardio workouts.

Not only can strength training help you lose weight but you can also use it to target specific areas of your body. Want to tone up your tummy? Try the best workout for abs. Alternatively, the best leg workouts can help if you wish to sculpt your lower limbs.

There are clearly many benefits of resistance training for those in pursuit of fat loss, but it is advised to have a well rounded approach to your health and fitness. Hagstrom does recommend that eating nutritiously (there is plenty of helpful information in our how to eat healthily guide) and adding aerobic, cardio and strength training exercise into your routine should promote results. 

Laidler agrees, “The other areas of the exercise quadrant you should include in your training regime should be HIIT cardiovascular workouts, a mobility practice, and regular hobby or play activity.”