When it comes to weight loss, cardio is the preferred choice for almost everyone. Cardio may be the primary choice for fat burn, but weight training is also helpful for fat loss. Bodyweight exercises help increase muscle mass after strength training workout.

To lose weight with strength training, you should make a strength training program with cardio workouts to help you get started.

The work of both cardio and strength training is weight loss, but the main difference is that cardio workouts are most effective during exercise whereas strength training workouts work on fat loss after exercise.

Learn here some benefits of weight lifting to lose weight.

1. Burns Body Fat

                Many exercises burn more calories than others. High-intensity interval Training exercises can torch calories and increase heart rate whereas strength training exercises for weight loss provide a gentler, more methodical approach. This is the same burned calories after exercise known as excess post-exercise oxygen consumption.

Strength training program beneficial for those who are just starting a weight loss journey or want a full body workout.

2. Helps to build muscle

                Strength training complements muscle growth by inducing micro-tears in muscle fibers. As these tears heal, muscles become strong, boosting calorie expenditure per session. Building a muscle can take time and effort. It will lose fat after a workout on a day.

3. Increases Metabolism

                Building muscle helps in the functioning of the digestive system, as it increases the calorie burn more than routine. As your muscles get bigger, they need more energy to repair. Muscles pull the fat they need from their fat stores to repair themselves and burn the excess fat.

Lifting weights enhances calorie burn, leading to greater fat loss. This occurs because increased muscle mass elevates your metabolic rate, making your body burn more calories throughout the day.

4. Improves Body Consumption

                Women don’t lift weights because of the misconception of being ‘bulky’ or ‘manly’. However, lifting heavy weights increases muscle mass which is a very long and slow process.

Strength training in particular leads to lean muscle mass gain. Lean muscle mass will highly burn calories and help to lose more weight.

5. Enhances Quality Of Life

                Resistance training not only builds muscle and promotes fat burning but also enhances your functional strength for everyday activities. Strength training protects your joints from injury and maintains balance. As you age, your risk of falling decreases.

Types of strength training for fat loss

Two types of strength training contribute to weight loss: (1) Pure Strength Training, and (2) Metabolic Resistance Training. Here are some basic overviews for that:

1. Pure Strength Training:

                As the name suggests this type of strength training is explicitly designed to build or maintain muscle mass.

Building and maintaining muscle is essential as people age because muscle loss happens faster with age. Increasing muscle strength is possible as people get older.

                The other benefit of mass muscle is the more muscle you have, the quicker your metabolism will be, and the more calories and fat your body will burn.

                Your body type will determine how much weight you should be lifting and for how long time. If you’re starting, use lighter weights—or no weights—and then add on once you’ve mastered the movement.

2. Metabolic Resistance Training (MRT)

                MRT involves alternating between intense activity and brief rest periods. According to a small study, this type of interval exercise is more effective than steady moderate-intensity workouts for increasing calorie expenditure.

When performed correctly, MRT can significantly elevate your heart rate and sustain fat-burning benefits throughout the day.

There are several ways to do MRT:

• Doing bodyweight exercises
• Using dumbbells
• Using kettlebells

The bottom line

                Strength training to lose weight at home is quite critical because it helps in fat loss with weightlifting and building muscle strength and size.

                Combining four things—strength training, HIIT, cardio, and rest—is a regimen that has been shown to work by increasing metabolism and burning extra calories after the workout.