Will resistance training help me burn fat?

Brent Bishop
Absolutely.  In fact, I recommend that anyone wanting to lose body fat should incorporate resistance training into their regular routine.  The importance here is one of metabolism.  When you get metabolically active tissue (muscle) active on a regular basis, you will increase your metabolism, enhance the way your body utilizes calories and lose more fat.   This can have an impact by allowing your body to burn more calories even after you have stopped exercising, as your metabolism can be elevated for hours post-exercise.  In addition, elevating your lean mass (increasing muscle tissue through resistance training) will elevate your metabolism even when your body is at rest.  Resistance training is a must to improve fat loss success.

It will, over time if you are consistent. Building lean muscle helps to raise your resting metabolic rate. A higher RMR will burn more energy, making your body more efficient at potentially utilizing fat stores. A healthy diet and sufficient cardiovascular activity will also aid in your fat loss success. The best and most efficient approach is to utilize all three; resistance training, diet, and cardio.

Resistance training will not only help you burn fat, but it is far superior to traditional cardio. After a bout of resistance training the body can take days to recover, which costs calories! On the other hand, when you step off the treadmill, calorie expenditure seizes. Lift weights!


Resistance training will help you burn fat. For fat burning strength endurance would be a good a good modality of resistance training, keeping repetitions high between 16 and 20 and light to medium weights, with a tempo of 3/1/1. Resistance training will help you develop more muscle, and muscle helps your body burn more calories, it also improves physical appearance and helps in the prevention of injuries. For these reasons resistance training should be included in every weight loss program, unless there were any contraindications.

Yes, Resistance Training (or strength training) will help you gain more lean muscle mass, which in turn will help increase your metabolism and help you burn more calories and fat faster. You'll always want to pair any exercise program with an excellent nutrition program for best results.


Sure it will. The point of resistance training is to build muscle. Muscle requires more energy to maintain than fat so if you have a structured exercise and nutrition program, you will learn to use your muscle gains to use any stored fat as energy. In other words using your muscle to burn fat.

JC Pinzon

Yes. Having more muscles means burning more calories at rest. Resistance training should be part of your regular fitness program. After a resistance training your body takes a while to slow down your metabolism and this means greater calorie loss overall. Just remember that your body has around 600 plus muscles and they cannot be neglected. You either use them or lose them. Strength training should be programmed and done at least three times per week.

It can, yes. You can burn as many calories sweating to a high quality circuit training routine as you can sweating on the treadmill and it can be fun. Being a one trick pony doesn't really cut it. Our bodies are amazing and adapt to outside stimuli very quickly. So if you spend all of your time on an elliptical machine, as time goes on your body will realize less and less benefit from it because your body will have adapted to those specific demands. Keep changing it up. Also, the adaptations in weight training are virtually limitless. I workout every muscle in my body with resistance instead of just a few.

Yes, resistance training will help you burn fat. Muscle tissue is more metabolically active compared to other tissues therefore it requires more energy (calories) to maintain it. Resistance training helps you build and develop lean muscle tissue. Therefore if you increase your lean muscle tissue through resistance training, you increase the amount of calories and fat you burn at rest.

Resistance training will strengthen your muscles, and stronger muscles demand more calories. In addition when you partake in resistance training, engaging multiple muscle groups for each exercise, you continue to burn calories well after your workout is over. Combining resistance training and a cardio workout—Circuit training, for example, will ensure that you burn fat while toning muscle, resulting in a strong lean physique.

Will resistance training help you burn fat?

While focusing on eating properly as part of your lifestyle and doing your minimum or more of daily recommended cardio, adding strength training to burn fat is essential for improving and maximizing your overall health, speeding up the weight loss process and toning verses just loosing pounds to perfect your figure. Adding strength training, will boost your metabolism and build muscle and bones. 

In various studies a edjucated and good planned strength training program could possibly increase your metabolism up to 38 hours after the workout. Your continue to burn calories long after strength training. The difference between strength training and  cardio, cardio once you stop, the calorie burning stops as well.

What are the main benefits of strength training?

  1. Strength training helps you loose weight by burning calories
  2. Prevents Injuries
  3. Strengthens muscles and bones
  4. Lower bad cholesterol and boost good cholesterol levels
  5. Reduces Stress
  6. Aids in helping you to sleep better
  7. Improves your metabolism
  8. Lowers risk for back injury
  9. Helps with self-esteem
  10. Improves Sports Performance
Robert DeVito

Yes, Resistance Training is an important component of a Fat Loss Program. Resistance training is a fantastic way to super-charge your metabolism.

Your body's ability to burn calories will be enhanced and this certainly may aid you in burning fat.

Remember that body fat is lost when your total calorie intake is lesser than your total calorie expenditure.

Resistance training can help to maximize calorie burn during your workouts due to the intense nature of the activity AND help you burn more calories afterwards (known as Excess Post-Exercise Oxygen Consumption or E.P.O.C.).

So, if your calorie intake is appropriate, adding resistance training certainly will burn more calories and get you closer to a Fat Loss goal.

Yes, by adding resistance training 3-5 days per week you can naturally and effectively boost your metabolic rate. Muscle burns more calories at rest than fat, so by adding lean muscle to your frame, you are adding to your overall calorie burn and the calories you burn while working out will multiply as well. It is important to note that lifting weights or using resistance bands will not increase "bulk" in the body. Hypertrophy, or when the muscle increases in size) is accomplished by repeatedly placing more load demand on the muscle so that it has to adapt in size. In order to keep a leaner look to the body (if that is your ultimate goal) try a circuit style routine that works the entire body, including the heart. The more lean muscle you have, the more overall calories you will burn no matter what you do.

Karen Mason
Of Course it will! By creating more muscle your body will naturally burn more calories resulting in weight loss. Start out slow. Preferably do upper body one day, cardio the next, lower body the next and repeat. Be sure to schedule rest days!
Mark Levine

Resistance training helps you gain lean muscle mass. The lean muscle burns more fat than fat does. I recommend when doing resistance training that you work in a "circuit". This is anywhere from 3-6 exercises covering all different parts of the body with a short rest period of 30 seconds between exercises. I like to end the circuit with a 1-2 minute intense cardio session, whether it's running, rowing, or cycling.

Do the circuit 2-3 times with a 2 minute rest when you're done with the circuit. I would do it 2 times if you're new to exercise and 3 times if you're experienced. Depending on your fitness level, you can also do 2-3 different circuits during your workout.


Resistance training will help an individual burn fat by enhancing muscle tissue. Our bodies muscle tissue is very metabolically charged. It takes energy for our muscle tissue to be maintained daily. For every pound of muscle added we burn an additional 30-100 calories extra per day (dependent on individual). Resistance training is a great strategy to adding and/or maintaining healthy muscle tissue.

It is important to remember, resistance training does not have to start by adding external weight (free weights, cables, kettlebells). An individual can utilize bodyweight exercises as a form of resistance training. Once the individual can control their own body, they then can progress to adding additional external weight. Choosing to add additional equipment to your regimn, should be based on your desired goal.

Absolutely it will! Resistance training is one of the best methods for burning fat. Remember, fat loss is all about burning more calories than you are taking in. Muslce is actually the bodies best fat burner because it is a very metabolically active tissue. The more lean muscle mass you have the more calories your body burns each and every day. Resistance training itself is an excellent method for burning calories and increasing lean muscle mass. But, you have to make sure that you are lifting heavy enough weight to challenge the body and elicit a response. Don't be afraid of lifting heavier weights because you think you are going to 'bulk up'. Lastly, research has shown that your elevated caloric burn from resistance training last for many hours after the workout. This isn't the same for cardiovascular exercise.
Great question! Yes, resistance training can help you burn fat/calories by elevating your metabolism over a longer period of time after you complete your workout. Moreover, a balanced nutrition plan will help you intake the proper macro/micro-nutrients to reduce your body-fat. I hope this helps and have fun!

Yes resistance training will help you to burn fat by building learner muscles, the more muscle you build is the more fat you burn to get learner. Resistance training will help to speed up your meatbolism, by speeding up your metabolism you will burn more calories that mean you will burn more fat.

Yes, resistance training is very effective for burning fat! It helps change your body composition by replacing body fat with lean body mass. Because resistant training challenges your tissue tensile strength, you continue to burn calories even after a bout of exercise! One of the most effective ways to burn fat is through circuit training, where you have only 30 seconds or less than a minute between sets of 5 to 6 different exercises.

Yes, and it will help you burn fat even while you are sleeping. Because muscle is metabolically active it needs fuel 24/7. After your body/muscles have used up the food/fuel you ingested for the day it will then go shopping in the fat store until you feed/fuel the muscles again. This constant "shopping" in the fat store is what the body uses to get what it needs to repair itself and the muscles you have trained for the day; this is what reduces your body fat %. Although cardio is very important to losing weight, strength training is BETTER because the burn goes on and on and on, not just when the heart is beating really fast. 

Yes, actually I always have my clients start with a warm up, then resistance training (perhaps in a circuit fashion), and then cardio. What this does is it helps to deplete the glycogen stored in the muscles so that when doing cardio the body more efficiently burns the fat stores and then a cool down in order to prevent blood pooling.

Yes. The stronger you become, the more lean muscle mass you create, which burns calories (i.e. fat) even when you are not exercising.

Yes. As you use resistance training as part of your regular routine, you will build muscle. Muscle requires more energy than fat and other tissues of the body. This means that you will have an increase in your metabolism and you will burn more calories--even when you are not working out. A healthy diet along with your revved up metabolism will allow your body to get more of its fuel from fat.

YES! Resistance training is the most common form of training and people do not know it. Resistance training simply means using something to create resistance against yourself. This is known as dancing, swimming, walking, hiking, biking, anything regarding movement. Why is this movement?  We move against gravity daily. Gravity keeps us on the planet so we do not float away. All these activities help us lose inches, burn fat and tighten up when we move.

Having this understanding, we ask ourselves, "If I actually move, will I lose weight or burn fat?" The answer is still YES. The dilemma lies in what you are fueling your body with that makes all the difference. You can train all day long with resistance and eat cookies, you will not burn fat. You can train all day long and eat healthy, fruits, vegetables, proteins, etc. (see FDA Food recommendations), you will burn fat.

If we spend our entire existence in resistance, having gravity as a force to keep us on the planet, then we must do something in conjunction with the training. Hence, food habits and exercise must be modified and adapted. What will you give up to get back your health?

Trainers know that resistance training is a daily function of life as we walk down the street. New York City is a walking city that makes you move even more with the subway steps. We are in constant resistance, if we activate our core while walking, we will succeed even more.

Trainers know that by using our core muscles, you make the body tighter allowing the muscles to flow in the proper kinetic chain alignment. This core strengthening is also known as postural alignment. Most athletes have great posture and strong cores. We can all develop this we just need the proper tools. Get a trainer, get started today. What are you waiting on? Life is resistance training, fat burning is up to you.

Yes, resistance training will help you burn fat, and it does this in a few ways.

First, resistance training builds muscle tissue.  Muscle is active tissue.  A pound of muscle requires 50 calories to maintain itself each day, while a pound of fat does not.  Muscle tissue is burning fat, even when you are at rest.

Another way that resistance training helps burn fat, is that it elevates metabolism for 24-36 hours.  When you train, your body uses oxygen to release energy for the workout.  Heavy resistance training will put you in oxygen debt ( you'll notice this by how heavy you are breathing during the workout), and the body will continue to burn excess calories as it replenishes this oxygen debt.  This is known as Excess Post Exercise Oxygen Consumption. (EPOC).

Of course it will.  Many people know they need to do resistance training but most don't know why and what the effects are.  When you put on muscle you can naturally burn additional 30-50 calories per pound of muscle you gain.  This is amazing since muscle is less dense than fat so you don't look bulky.  Second this just speeds up your metabolism to help you lose weight easier.  Just imagine if you put just 10 pounds of muscle on, this will allow you to burn almost another 500 calories per day.  Now add that into a week and you just lost 1 pound of fat naturally.  So resistance training is only one part to help you lose fat.  Don't forget the other two of proper meal planning and cardiovascular training.

Strength training is unique in that if you perform multiple sets of a challenging weight to failure, scientists have shown that the energy expended afterwards, known as EPOC (excess post-exercise oxygen consumption) can be elevated for 24-36 hours. Some people call this the “Afterburn” effect of serious strength training.

Strength training, which involves using weights, bands, kettlebells or other forms of resistance that challenge your body to work harder than it does in everyday life, definitely does increase your metabolic rate. However, so does endurance exercise (such as running). The difference is how long and how much these activities boost your metabolism that really has an impact on your overall ability to lose body fat and/or decrease your weight.

Yes.  Resistance training helps build lean body mass (muscle).  Because muscle requires more energy (calories) for maintenance, adding lean body mass increases you’re resting metabolic rate.  A great way to increase your calorie burn during a resistance training workout is to perform the workout in a circuit.  Combining 5 or 6 exercises in a row with little to no rest in between each exercise provides the dual benefit of a resistance and cardio workout at the same time.  Not only does your metabolic rate increase during the routine, but it will stay elevated for an hour or more after the workout.

Yes, resistance training is very beneficial for burning fat.  Our muscle tissue is very metabolically active, meaning that it requires a lot of energy (calories) for our bodies to maintain.  Resistance training is extremely important because it forces the body to maintain its muscle tissue, which will help to maintain our metabolism, even if our calorie intake is reduced.  If we are able to maintain, or even increase, our metabolism with resistance training while taking in less calories, our body has to rely on stored body fat as fuel.  Over time, this should make you leaner and more toned.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.