*This is a guest post from Meraki Lane.
Pre-pandemic, strength training was never part of my weekly workout routine. While I longed for toned arms and 6-pack abs, the idea of lifting hand-held weights at the gym sounded overwhelming, intimidating, and not something I needed to worry about. I often read about the importance of strength training for weight loss in magazines, but could never wrap my head around the idea that giving up my morning sweat sesh in favor of lifting weights would improve my fitness. I always assumed cardio was king and spent the greater part of my adult life trying to out-run my diet. Calories in versus calories out, right?
But then I turned 43, the world shut down, and my body started telling me a different story.
So I went back and re-read the literature about strength training for weight loss and decided to give it a try. I started with body weight exercises, slowly introduced 5 lb weights, and can now bench press 27.5 lb dumbbells. I’ve been lifting for almost 18 months now, and I’m here to tell you that the science behind strength training for weight loss is true. I’ve lost body fat, my clothes are loser, I have definition in my arms and legs, and I can see my abs.
Whether you’re just getting started with your weight loss journey, or you’re ready to take things to the next level and work on your body composition, I’m excited to partner with Ativafit to share the benefits of strength training for weight loss, plus my best tips for getting started!
What Happens If I Strength Train Every Day?
Training with weights every day may sound like a fast track to results, but in reality, it can lead to fatigue, muscle breakdown, and even injury if proper recovery isn't included. Resistance training stresses your muscles, and those muscles need time to repair and grow stronger — a process that largely happens during rest.
Most experts and certified trainers recommend strength training 3–5 times per week, allowing at least 48 hours of recovery between working the same muscle group.
According to the National Institutes of Health, overtraining without adequate rest can elevate cortisol levels, reduce lean muscle growth, and even stall progress in fat loss. To achieve the best results and minimize your risk of burnout, alternate between muscle groups or combine resistance workouts with lighter activity days.
What Are the Top 5 Strength Training Exercises?
A well-rounded resistance training program focuses on compound movements — exercises that target multiple muscle groups at once. These exercises improve endurance, promote functional fitness, and are especially effective for toning, building muscle, and reducing body fat percentage.
Here are the top 5 strength training exercises recommended by trainers and supported by studies:
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Squats – Work your glutes, quads, hamstrings, and core. Great for building lower-body strength and increasing overall muscle mass.
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Deadlifts – One of the best full-body movements for developing power and improving posture, targeting the back, legs, and glutes.
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Push-Ups or Chest Presses – Strengthen the chest, shoulders, and triceps while engaging your core.
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Rows (Barbell or Ativafit Adjustable Dumbbell) – Ativafit adjustable dumbbells are excellent for developing back strength and posture, a key muscle group often neglected.
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Lunges – Improve balance, flexibility, and endurance while working for multiple lower-body muscle groups.
5 Benefits of Strength Training for Weight Loss
Strength training offers more than just muscle gains. For adults looking to improve their well-being, it’s one of the most efficient activities for burning fat, building muscle, and enhancing metabolic function. Let's explore the top strength training advantages.
1. IMPROVES METABOLISM
One of the biggest benefits of strength training for weight loss is that it boosts your metabolism. While cardio exercises burn more calories per session, weight training helps you burn more calories all day, every day. Why? Because muscle maintenance requires more calories than fat maintenance, so the more muscle you have, the more calories you will burn even when you’re resting.
2. CREATES AN AFTERBURN EFFECT
If you’re on a quest to lose weight, you’ve probably heard of something called ‘the afterburn effect.’ Known scientifically as ‘excess post-exercise oxygen consumption’ or EPOC, this is the process by which your body continues burning calories long after you’ve finished your workout.
Your body needs to recover, repair damaged muscle, rebalance your hormones, and restock its fuel stores after exercise, and it expends energy to accomplish these things. The more intense your workout, the more energy expenditure it will take for your body to return to its resting state, resulting in a greater afterburn effect.
3. REDUCES VISCERAL FAT
Many women gain weight during the transition to menopause, particularly around their midsection, which can be extremely frustrating. Our metabolism slows down as we age, and some research suggests that peri- and post-menopausal women burn up to 300 fewer calories per day compared to when they were in their early 20s. Falling estrogen can also cause fat in your bum, hips, and thighs to be redistributed to your midsection, and as your waist circumference increases, so does your risk for developing things like diabetes, heart disease, and some cancers.
Many peri- and post-menopausal women turn to cardio exercises in an attempt to lose belly fat since these types of workouts burn more calories per session. What they don’t realize is that weight training builds and maintains muscle mass in a way that cardio can’t, allowing us to burn more calories while at rest so we can lose and maintain our weight more easily.
4. PRESERVES BONE HEALTH
In addition to increased visceral fat, post-menopausal women are also at an increased risk of osteoporosis, which causes our bones to become weak and brittle. Vitamin and mineral supplementation can help prevent and treat osteoporosis, but did you know that strong muscles lead to strong bones? Strength training combined with a balanced diet can also improve balance and coordination, which further reduces the risk of osteoporosis-related falls and fractures.
Taking the time to build your muscles and improve your bone health will keep you mobile and active, which will have positive benefits on your long-term physical and mental well-being, allowing you to maintain a healthy body weight as you age.
5. IMPROVES SLEEP QUALITY
Quality sleep is an essential part of your overall health, both physically and mentally. Ongoing sleep deprivation can lead to issues such as heart disease, kidney disease, high blood sugar, anxiety, diabetes, stroke, as well as weight gain and increased body fat. Cardiovascular exercise is often touted as an easy way to improve sleep quality, but some research suggests that strength training is even more beneficial because it creates a molecule called adenosine, which causes drowsiness.
How to Get Started with Strength Training for Weight Loss
Thinking about where to begin? Starting a resistance training program doesn’t require a gym membership or complex equipment. With Ativafit adjustable dumbbells, you can start strength training at your home gym as well. Here's how to set yourself up for success, no matter your current fitness level.
1. INVEST IN A PAIR OF ADJUSTABLE DUMBBELLS
Before you get started with strength training for weight loss at home, you’ll need a set of dumbbells. As you begin experimenting with different workouts, you will notice that you need different weights for different types of exercises. While you may only be able to use 5 lb weights when working your biceps, you will probably be able to handle a heavier weight when working your chest and back.
Adjustable dumbbells are a great investment as they ensure you have a variety of different weights at your disposal, but they stack together for easy storage, taking up less room than traditional dumbbells.
Ativafit sells 3 different adjustable dumbbell sets –
27.5 lbs, 55 lbs, 66 lbs, and 88 lbs – which are sleek, stylish, durable, and incredibly comfortable and easy to use. They are also more affordable than other well-known brands, and come with a lifetime warranty. I had the opportunity to test their 88 lb set and loved how easy it was to switch between different weights during my workout. 
2. START WITH LIGHTER WEIGHTS
3. CHOOSE THE RIGHT EXERCISE
4. WARM UP AND COOL DOWN
5. TAKE RECOVERY DAYS
6. SLEEP
FAQs: Strength Training for Weight Loss
Is strength training or cardio better for weight loss?
Both have their place, but resistance training builds muscle and boosts metabolism, making it more effective for long-term fat loss, especially when combined with a balanced diet and exercise program.