Plus, three custom workouts to help you get started.
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While cardio used to be many's go-to for getting fit, people have increasingly turned to weight training for weight loss. “Social media has helped women break free from the old cardio indoctrination,” Joy Cox, PhD, a body-justice advocate and weight-stigma researcher at Rutgers University, previously told WH. “Everyone is sharing their own narrative, and you see a lot of people with different experiences and different bodies doing all sorts of feats.”
With tons of fitness influencers and trainers sharing workouts on Instagram and TikTok, it's easier than ever to get the #fitspo you need to switch up your routine. Plus, there's evidence to support that lifting weights does more than build muscle. "For those desiring weight loss, there is ample evidence that various types of strength-training programs can assist with fat loss, such as using free weights and circuit training," says Kerry Ann Madden, NASM-CPT, owner of KAM Fitness and Nutrition. It also does wonders for your bones and body composition.
Best of all, you don't even need to go to the gym to get started. With a little extra space and a set of dumbbells, you can start setting and achieving brand new personal bests in no time.
But that doesn't mean you should completely quit cardio. "Cardio exercise has numerous benefits, including improved endurance in everyday activities as well as the prevention and potential reversal of many chronic health conditions, such as cardiovascular disease and diabetes," says Madden. "As with strength training, a different emphasis in your program can develop the desired improvement. A moderately brisk walk, intense intervals on a machine, and an endurance ride at your favorite spin studio are a few examples."
Meet the experts: Joy Cox, PhD, is a body-justice advocate and weight-stigma researcher at Rutgers University. Kerry Ann Madden, NASM-CPT, is the owner of KAM Fitness and Nutrition. Stacy Sims, PhD, is a senior research associate with SPRINZ- AUT University.
Ready to dive in? Here's everything you need to know about weight training for weight loss, from how it works to how to get started.
While cardio has plenty of benefits, lifting weights can help build muscle, strengthen your bones, and more, says exercise physiologist Stacy Sims, PhD. Older theories behind losing weight emphasized doing lots of cardio and delaying meals. With this kind of plan, your body's cortisol level—a stress hormone that regulates your metabolism—skyrockets. But in reality, this strategy often backfires and makes people put on weight.
"With resistance training, you're actually building the muscle tissue, and it's not quite as taxing," says Sims. "So you don't get that cortisol bump." The result? A powerful workout that actually changes your body composition.
Over time, lifting weights also makes your muscles more efficient. This is one reason why you may have heard that weightlifters eat a lot, according to Sims: "Because their muscles are like, 'Great, I can use this, I'm going to do it.'" Your muscles are working overtime, so they need all the fuel they can get.
But why focus on building muscle mass, anyway? At the beginning, Sims says, you may not actually notice significant weight loss. "You'll start noticing a change in your clothes, you'll start feeling fitter, you'll start looking toner—but the weight on the scale might not change," she explains.
That's because your body composition is changing. You're losing fat while building muscle mass. Muscles are incredibly dense, according to Sims, because they're packed with lots of different elements that help move your metabolism along.
So, if the number on the scale doesn't change right away, don't give up—keep going. It's worth it, in the long run!
No need to stress about how much or when to lift. These three workouts are easy to fit into your current fitness routine.
Equipment: Hand weights or dumbbells
Instructions: Do each of these three workouts once a week for four weeks. Each new week, try to either use a heavier weight or do more reps, Silver-Fagan suggests. Combine with one to two cardio days (jogging, walking, rower, cycling, Tabata, HIIT—whatever you enjoy that gets your heart rate up!), one to two yoga days, and a rest day for the best results. She also recommends warming up by moving through the exercises without weights first.
Complete five sets total of these two exercises.
Complete four sets total of the following three exercises.
Complete five sets total of the next two exercises.
Complete four sets total of the next three exercises.
Complete three sets total of the next two exercises.
Complete four sets total of the next three exercises.
Emily Shiffer is a freelance health and wellness writer living in Pennsylvania.
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