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Does Strength Training Reduce Fat?

This article delves into whether strength training contributes to fat loss.

  • 19 Oct 2023
  • 2 min read

The quest for attaining peak physical well-being and an admired physique has sparked widespread debates on the correlation between fat reduction and strength training.

Frequently searched phrases such as “Does weight lifting reduce fat?” and “Does strength training reduce fat?” emphasise the need to tackle this matter comprehensively, relying on substantial evidence.

Let us embark on a journey to explore facts while debunking myths regarding the interplay of strength training and shedding adipose tissue.

The science behind fat loss

When you’re thinking of shedding those stubborn pounds, the secret lies in understanding the science behind fat loss. It all boils down to one factor: being in a caloric deficit, which means burning more calories than you consume.

This clever trick forces your body into an energy imbalance state that triggers the utilisation of stored fat as fuel.

While strength training alone may not directly impact fat reduction, it certainly plays a valuable role in boosting your overall energy expenditure. In other words, lifting weights can help create the necessary caloric deficit for successful fat loss.

Benefits of strength training

Strength training offers numerous benefits, including its potential to raise the resting metabolic rate (i.e., RMR). Even when at rest, muscle tissue requires energy as it possesses a natural state of metabolism.

By incorporating regular strength training into one’s routine, it becomes possible to develop and sustain lean muscle mass. Consequently, this heightened quantity of muscles results in an increased RMR.

Over time, such an elevated metabolic rate can contribute to gradual fat reduction.

Afterburn effect

Furthermore, engaging in strength training also activates what experts call the “afterburn effect” or excess post-exercise oxygen consumption (EPOC).

Upon completing a vigorous session of strength training exercises, the body necessitates additional oxygen for restoration until it reaches its pre-workout levels.

This surplus oxygen intake continues even after the workout, leading to prolonged calorie burning.

By combining strength training with comprehensive strategies for overall fat loss, one can achieve superior outcomes compared to exclusively relying on isolated exercises aimed at reducing fat in specific areas.


Although strength training can contribute positively towards shedding excess pounds, one must also pay attention to the crucial role played by proper nutrition.

Consuming a balanced diet that aligns harmoniously with your fitness goals is crucial. To experience optimum results in diminishing adipose tissue, an individual’s resistance training regimen must complement a healthy eating plan. Moreover, achieving a caloric deficit may help fast-track effective fat loss.

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