Will Lifting Weights Help You Lose Fat?

Hey there! If you're anything like most of the amazing mums I chat with, you’re probably curious about how to shift a bit of extra weight and feel more confident in your skin. And that often leads to the big question: will lifting weights actually help you lose fat?

My answer is a resounding yes!

Lifting weights is an incredible tool for burning fat. But let’s zoom out a little and think about what "losing fat" often really means for us. For many of us, it’s not just about the number on the scales, right? It’s about feeling toned, seeing a bit more shape in our arms and legs, and generally feeling stronger and more energetic when we're chasing after our little ones or just tackling the endless to-do list. That "toned" look usually comes from a combination of losing some body fat and building a little bit of muscle underneath. And guess what builds muscle? You guessed it – weight training! So, if you've got those aesthetic goals in mind, weights are definitely going to be your best friend.

Now, don't get me wrong: a 30-minute cardio session – like a good run, a bike ride, or a swim – will usually burn more calories during the activity than 30 minutes of weight training. For instance, an online calculator might tell us that a person weighing around 82 kg would burn about 410 calories (1715 kJ) through 30 minutes of cycling at a moderate pace. The same calculator might show that the same person would burn about 246 calories (1029 kJ) during 30 minutes of vigorous weight training.

So yes, those heart-pumping cardio activities are absolutely a vital part of any fat-loss plan, and we always make sure to include them for our clients who want to reduce body fat.

But here are two super important things to remember about weight training that make it a total game-changer:

1. Weight Training Builds Muscle

Think of muscle as the "expensive" guest at your body’s party. It requires more energy to maintain! This means that someone who weighs 68 kg and has a good amount of muscle will actually burn more calories at rest than someone who weighs the same 68 kg but has very little muscle. Fat, on the other hand, isn’t much of an energy burner. So, by adding even a little bit of muscle to your frame, you’ll actually boost your "resting metabolism." That means you’ll be burning more calories just by, well, being alive!

The number of extra calories burned over a day might not seem huge at first glance, but it really adds up. Researcher Christopher Wharton estimated that 4.5 kg of muscle would use about 50 calories (209 kJ) on a day you’re not training, while 4.5 kg of fat would only use about 20 calories (84 kJ). See how quickly those numbers stack up? If two people weigh exactly the same, but one has 13.5 kg more muscle, that person will burn an extra 90 calories (377 kJ) more each day than the person without the extra muscle.

So, adding muscle means you’ll be burning more calories without even doing anything extra – and that, my friend, is a huge win when it comes to losing fat!

And here’s another crucial point: if you don’t include resistance training when you’re trying to lose weight, there’s a risk that you might lose some muscle along with the fat. And honestly, who wants to lose that hard-earned muscle? Resistance training is super important to help you hold onto as much lean tissue as possible while you’re shedding that unwanted fat.

2. You Burn Calories After Weight Training – Not Just During!

This is especially true if you really push yourself during your workouts!

When you train your body hard, you obviously burn calories as you move. But here’s the cool part: your body continues to burn calories long after you’ve stopped, because it’s working hard to refuel and recover from the stress of your training session. You might hear people talk about "excess post-exercise oxygen consumption" (EPOC). In simple terms, it just means your metabolism gets a nice little boost as your body recovers.

This recovery process actively burns calories, and it can continue for anywhere from 16 to 38 hours after your workout! Some studies even suggest it can go on for even longer. So, that gym session isn’t just about the time you spend there; it’s an investment that keeps paying dividends for the next day or so.

Some types of weight training give you a bigger "afterburn" effect than others, and even some cardio activities can give you a good post-exercise calorie burn. It all comes down to the specific activities and how intensely you perform them.

Work With a Coach!

Trying to figure out the perfect fat-loss plan on your own can feel totally overwhelming, especially when you’re already juggling a million things. That’s where an experienced coach comes in!

Here at our gym, we love sitting down with our clients, getting to know their goals, and then creating a personalised plan to help them achieve those goals. If fat loss is your focus, you’ll likely get a program that’s a fantastic blend of both weight training and conditioning. This ensures you’re moving forward as efficiently and quickly as possible.

We’ll also help you figure out how often you need to train, how long your workouts should be, and what intensity level is just right for you. Plus, we’ll keep an eye on your progress and tweak your plan regularly, so you’re always on the fastest track to reaching your goals.

But one thing you can absolutely rest assured of is that your ultimate fat-loss plan will include some form of resistance training. It's a key ingredient if you want to increase muscle tone and effectively reduce your body fat percentage.

So, does lifting weights help you lose fat? Absolutely – but it’s just one important piece of the puzzle!

Ready to start your journey towards feeling stronger and more confident?

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