Do you have to lift weights to lose weight? Short answer – No. Longer answer – No, but you might be sorry if you don’t!
I have to say upfront that I’m not a fitness expert like MizFit or Jody, but I have come a long way in my fitness levels, and have high hopes of achieving even greater fitness levels if I can just get my back and knee strong! So when it comes to strength training and weight loss success know that I too am still working towards the higher calling, and someday I may achieve it!
That being said, people ask me all the time if 1) they have to lift weights to lose weight, and 2) if I worked with weights while I was losing weight. As I initially started working on improving my habits and getting healthy, the last thing on my mind was weights. After all, I was carrying around enough weight on each of my hips to qualify as a weight lifter every time I moved my heavy thigh! In the beginning of my journey, I was just proud to walk for 20 minutes without falling over! But as the weight came down to a more mangeable level, I did become aware of the necessity, and yes the advantages to adding strength training into my exercise routine. I always did cardio, but began adding weights to my weekly workouts. This is something I still do today.
The last thing I wanted was to “bulk up,” but as I quickly learned, I didn’t have to worry about that. It is unusual for a woman in particular, to get bulky from doing simple strength training. I didn’t understand the benefits of building muscle, but once I did some research, I found the benefits are many, and the downsides are few. Here are some things that I learned, feel free to add your own insights in the comment section:
A Few Benefits of Strength Training
Stronger bones – this may help us as we age to prevent breaks and help reduce the incidence of osteoporosis
Stronger muscles – may help joint and back pain. (I need this!)
Metabolism – Strength training can help raise the number of calories we burn even as we rest. Faster metabolism = Faster Weight Loss
Better Muscle to Fat Ratio – Muscle burns calories a little bit faster than fat does, so by building our muscle mass, we can burn slightly more calories after exercise
Posture Improvement – When your core is strong, then your posture improves, which makes you look better and feel better.
Body Shaping – Look at anyone who incorporates strength training into their routine and tell me their body shape isn’t good. Enough said on that one.
When I got a set of free weights at a yard sale for $4.00 I was very excited. However, the first time I used them, I felt completely stupid standing in front of my bedroom mirror “working my biceps.” But, I didn’t feel stupid later, when someone said, “Your arms are looking pretty good.” My arms will always have some skin issues, and be bigger than someones who wasn’t previously obese, but I can see definition in them, and I can carry the 30 pound baby around a lot longer than my husband can! Arms, back, chest, abs, legs – they can all be improved by adding in strength training. (Just don’t forget your cardio!)
The goal of weight loss isn’t just to get to a certain number on the scale, but rather to begin to live your life in a fuller, more productive way. Adding in strength training to your weekly routine is just another way to move you towards your goal a little faster.
How committed are you to strength training? Diane
I cant agree with you more that Weight Training is so important…
I also only did cardio while losing my weight…but have added strength training and now the Kettlebell which I love.
I work on my upperbody…but cant honestly say that adding strength has helped with weight loss as I am maintaining and even with wanting to lose another 5lbs, I cant….not with cardio and weights combined…
The body is a strange thing…sometimes it loses and other times holds on.
I now just do what I know I must do…cardio and weights!!
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I’ve learned through my years in the blogging community that there are three areas of exercise that needs attention if we are to be fit and healthy – cardio, strength and balance/stretching.
Since my illness, I have been slowly incorporating cardio and stretching (yoga), but now it’s time for strength training. Slowly, but surely.
I agree that at higher weights our lower bodies are already strength training, but our upper bodies and core muscles certainly need to catch up.
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I didn’t start lifting weights until I met my weight goal. Once I started and noticed my arms changing, I became addicted to it. I only do it 2 a week, but that is enough for me. I run 5 days a week for my cardio and absolutely love it (afterwards)
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I started out with strength training in the form that I was holding and lifting my own body weight in yoga.
I added formal strength training (free weights) later and continue to this day.
It is one of the most important things I do (for all the reasons you listed).
Even though my weight has stayed very steady (have been at goal for a long time now), my tone continues to improve.
I recently went back to Pilates. And that has made yet another improvement in my core. Very happy with that too.
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I do strength training three times a week and I really enjoy it. I swim, run, and cycle as well, but right now my strength workouts are the ones I really look forward to. I love how they make me feel and I love all those benefits you’ve listed. I also love how my arms look now when I make a muscle in front of the bathroom mirror!
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I am very committed to strength training since I started my weight loss journey. The main reason is not for the weight loss itself but because of the fact how I love to see how my body progress – getting stronger. I love the fact that I can feel stronger and know that it is from the strength training.
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I have been doing strength training for just over a decade. But I am pretty casual about it, not like Jody and Miz:) I try to get two session in a week but know I would be better off with at least one more. And right now I am starting over after a tough last year that included a broken bone and subsequent shoulder rehab and then minor surgery. Gotta work back to heavier weights:)
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I am ultra committed to strength training. I did training throughout my weight loss and it showed me great results. You just do not get bulky lifting weights, even heavy ones. You just get strong.
I believe if you are going to only do one thing – I would say strength training over cardio any day.
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Lori,
Love the comment: You do not get bulky. You just get strong.
Strength training goes a long way to build strength, improve heart health and create definition where there was none.
Great work to everyone for integrating weight lifting into their fitness efforts–we’ve been saying it for years, but it really is an all-around great way to be healthier and stronger.
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I think weight training is essential and I do it regularly. But to lose weight getting the eating under control comes first and then cardio second.
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I meet with a personal trainer every week to do a stretch training workout. It’s nice to have someone to be accountable with, to watch and make sure that my form is correct and to make sure that my goals and concerns are met. My body is more defined and I feel very strong (physically and emotional) after a session. I can carry our 42lb daughter for much longer than my husband.
Weight training is not necessary for weight loss, but is a must for my own personal goals. I don’t feel the need to be “ripped”, but toned and healthy is good for me!
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Diane, loved this & thx for the shout out AND in the same sentence with Miz!!!
Your last sentence: The goal of weight loss isn’t just to get to a certain number on the scale, but rather to begin to live your life in a fuller, more productive way.
This is so true Diane & strength training can help you. Yes, I am more into it than others BUT you don’t have to go all crazy like me.
Just adding a couple sessions a week will be so beneficial AND so important for bone health as we age!!!
Even on the show HEAVY on A$E, they start them into light resistance training even as heavy as they are on that show.. with medical support, of course. A person can use resistance bands or just plain ole water bottles or cans of veggies or things at home at first. Whatever works.
Thx Diane!
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I like the feeling that weight lifting gives me of being strong. I like seeing the delineation of muscles in my arms and legs and I like feeling my muscles work.
I used to be a total cardio-junkie. If I didn’t sweat, it wasn’t worth my time. Hence I didn’t lift weights, I didn’t like yoga…Then I got injured. My running injury ended up being a blessing in disguise. I had to take 2 months off from running. To stay sane I started lifting weights 3x a week. I was reluctant to do it, I was depressed, I felt like it was a waste of time….
Then I lost 4 pounds in just a few weeks. I was floored. It had been AGES since I lost a significant number like that in one month. (I’m lucky if I lose 1 pound a month now). That was the boost I needed. I suddenly looked at weight lifting in a different way. Each month I lost more weight and I started to see definition in my body.
Seeing obvious, recognizable changes made me LOVE weight lifting. It’s now a crucial part of my fitness and I feel soooo much better.
I am kicking myself now for not starting strength training sooner! I would have lost more weight faster.
Yes and no–yes, strength training is important because we otherwise lose muscle in our 40s and up, but not necessarily weights.
90% of the time I do cardio, and I do use weight machines for my legs as I’ve had knee issues and have a maintenance routine that needs weight machines to keep the muscles strong to stabilize prior knee injuries.
But I have had arthritis for almost 20 years that mainly affects smaller joints so when my knuckles inflame, I don’t want to risk dropping a dumbbell on myself–even a 5 pound weight can do serious damage to a foot…
So I use those tubings and bands to get some tone in my upper body and arms. Every so often I “drop” the end of one and just get “thwacked” like a giant rubber band but no major damage!
You really need a “like” button
I am very committed to strength training; I wish I’d started doing it sooner than when I had already reached my goal weight.
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I’m very committed to strength training. For some reason, I’ve always wanted a stronger upper body and, now, I’ve got it.
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I am so glad you posted this because I have been putting off strengthening exercises. I needed this reminder!
I’m VERY committed to ST – I think it’s so important and always makes me feel better and stronger afterward!
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