Fitness
This Strength Training Method Melted Fat Faster Than Any Diet I Tried
If you’ve been putting in the work-counting steps, cutting calories and sweating through cardio, and the scale still isn’t budging, you’re not alone. The truth is, weight loss isn’t always about moving more. It’s about moving smarter. And one of the smartest moves you can make? Picking up a set of weights.
Strength training isn’t just for bodybuilders or gym rats. It’s one of the most effective ways to burn fat, speed up your metabolism, and build muscle that works for you even after you leave the gym. Plus, it’s lower impact than many cardio workouts, making it easier on your joints and more sustainable long term. If you’ve been overlooking resistance training, this might be the missing link in your summer fitness routine.
Looking for more fitness tips? Check out how many calories you need to burn to lose weight, simple ways to shed body fat at home and how to achieve that elusive balance of losing weight while gaining lean muscle.
Strength training can help you burn more fat.
Cardio versus strength training
There’s a constant back-and-forth argument about which is more efficient in reaching your ideal physique: cardio or strength training. According to New York City-based personal trainer Oscar Colon IV, cardio is ideal for burning more calories during a workout session — and it’s key to keeping your heart strong — but strength training affects your body differently. “Strength training has a two-pronged effect because you burn calories during the workout and during the recovery and restoration of muscle groups you worked,” he says. As a result, you get more results for your effort.
It’s still a good idea to incorporate cardio and strength training into a well-balanced fitness plan, so you can reap all the benefits. How much you do of one or the other may also depend on your current goals. If you’re training for your first marathon, cardio will be your main focus as you build endurance, whereas strength training will be a priority when you’re trying to get stronger or build muscle.
Putting on muscle helps you burn calories even at rest.
How muscles affect your ability to burn fat
As mentioned, strength training can help you burn more calories during and after your workout. This is thanks to the lean muscle you gain as a result of strength training. If your goal is to lose weight, having more lean muscle can help the process.
This also means that the more lean muscle you have, the higher your resting metabolic rate will be. Your resting metabolic rate, or RMR, refers to the total number of calories your body burns when it’s at rest. Biologically speaking, resting metabolism aids your organ functions, neurological functions, breathing and blood circulation. Rachel MacPherson, an American Council of Exercise-certified personal trainer, performance specialist and Garage Gym Reviews expert, explains that muscle is metabolically active, meaning it burns calories even at rest. Although the effect is small, it’s significant and does add up over time. “This also helps to counteract the decline of metabolism and muscle mass as you age, which can contribute to middle-age weight gain,” she says.
Strength training also has fat-burning benefits when you’re fresh off a workout. “Excess post-exercise oxygen consumption is the process of your body regulating itself back to homeostasis after a strenuous workout,” Colon explains. In other words, you’re still burning calories as you recover, because your body stays warm for a while as it cools down.
Studies have shown that beginners tend to put on muscle faster than those experienced with strength training.
How long it takes to put on muscle
Now that you know that lean muscle is the key component in fat burning, you’re probably wondering how long it takes to build muscle. This will vary from person to person, as genetics, hormones, gender, diet and other factors play a role in how much muscle you put on and how quickly. “If you consistently train three to four times a week for 30 minutes each session, you should realistically start to see results in three to four weeks,” Colon says.
MacPherson says you can put on muscle mass each week, and doing a 12- to 16-week hypertrophy training program is ideal for seeing a significant amount of muscle gain. “You can expect upwards of five to 10 pounds of muscle gain during this time,” she says, adding, “As you become more advanced you will need to work harder for less gain but you will still see results.”
That’s another interesting aspect of strength training: If you’re a beginner, you tend to have an advantage over someone more experienced when building muscle. This is what some people refer to as “newbie gains,” which refers to your body’s muscle-building response to lifting weights because it’s not used to this kind of stimulus. Research has shown that untrained individuals (those with minimal to no strength training experience) can put on muscle faster than someone who’s already experienced with strength training.
Generally speaking, men and women also have different results when building muscle mass. “Men can build muscle mass much easier and faster than women due to testosterone, while women can still build substantial amounts of muscle but will never look as large or full as men unless they use anabolic steroids,” says MacPherson. “It’s vital that women lift enough volume and weight while also eating enough to support muscle gain.” This means letting go of the old-school mentality of dieting and shrinking yourself, otherwise it’ll inhibit your ability to build muscle.
Besides a well-regimented workout plan, a diet that supports muscle-building is key too. “In order to build muscle, you need to eat in a calorie surplus with plenty of protein,” MacPherson says. She explains that eating in a surplus will lead you to gain some body fat, which is normal and necessary to gain muscle. “You can lose it afterward and it will be easier since your body has become better at burning calories due to increased muscle mass.”
Strength training has excellent health benefits.
Other benefits to lifting weights
Besides helping you metabolize and get stronger, strength training has other benefits. Colon says it’s also important for bone development and density. “Weight-bearing exercises put temporary stress on your bones, sending a message to bone-building cells to take action and rebuild bones stronger,” he says.
Another benefit tied to strength training is reducing your risk of injury by improving the strength, range of motion and mobility of your muscles, ligaments and tendons. “This can reinforce strength around major joints like your knees, hips and ankles to provide additional protection against injury,” Colon says.
Another plus is for your heart, because strength training is shown to help decrease blood pressure. You can also reduce the chances of type 2 diabetes, improve blood circulation and lower LDL (bad) cholesterol. Exercise has been shown to even have a positive effect on your mental health and resistance training has been found to ease anxiety as well.
Bottom line
It’s helpful to know the unique effects strength training has on your body as you establish a consistent exercise routine. Not only will you naturally burn more fat by having more muscle but you’ll maintain strength as you age and improve other functions of your life as well. If you don’t have access to a gym, you can start your exercise regimen at home and still get the same results, as long as you have the proper equipment.
Even if your goal isn’t weight loss or body recomposition, strength training provides many benefits that make it worth adding to your lifestyle, and it’ll only improve your well-being in the long run.
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.
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