Many people neglect strength training in weight loss programs and choose to focus on aerobics and cardiovascular work instead. Though those exercises are often more efficient at burning calories, they don't offer the same toning and muscle building benefits that strength training does. According to the Cleveland Clinic and the American Council on Exercise, a complete weight loss program should include strength training as well as aerobics.
Procedure
Strength training exercises sometimes carry a higher risk of injury or muscle strain than other activities because the technique with which they are completed is so important. For that reason, it can be beneficial to start strength training at a gym or with a personal trainer to build a solid foundation with techniques and movements. After that, it's possible to maintain a high level of safety while doing the exercises independently.
Pacing
An exercise routine that focuses on strength training is not for people who want to rapidly lose weight. Most strength exercises don't burn many calories on their own, although they do build muscle mass, which burns more calories than body fat does at a resting heart rate. The Mayo Clinic notes that one hour of weightlifting for a 160-pound person burns about 220 calories. Gradually ease into strength exercises, and increase the intensity and number of repetitions over time. The Centers for Disease Control and Prevention recommends a more moderate pace, noting that people who lose weight at a rate of 1 to 2 pounds per week may be more likely to keep it off than those who shed pounds more quickly.
Guidelines
Aim for at least two strength training sessions per week, as the American College of Sports Medicine recommends. Begin by choosing eight to 10 different strength exercises and trying to do eight to 12 repetitions of each exercise. If that's too intense, do fewer exercises or start with a smaller number of repetitions, and build up gradually. The American Council on Exercise suggests choosing exercises for all major muscle groups, including the arms, legs, back, chest and abdomen.
Examples
Some of the most popular strength training exercises include the bench press, dumbbell rows, bicep curls and core movements. It's worthwhile to try exercises that require some equipment, such as a fitness ball or resistance bands, as well as exercise that rely on your own body weight, such as an abdominal bridge or the plank. Sit-ups, push-ups and crunches also count.
Tips
To lose weight at a faster pace, combine strength training with other fitness elements. Incorporate aerobic exercise into a regular workout routine. Additionally, be mindful of eating healthy, low-calorie foods and reducing the total number of calories in your daily diet if necessary. Finally, though it can be effective to push yourself occasionally, it may be more sustainable in the long run to work at an independent pace that feels comfortable for your body and lifestyle.
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