Does strength training burn fat?

Among numerous fitness options, strength training often doesn’t stand out as a potential weight loss strategy. There’s many reasons for this, most likely due to its association with gaining weight (or muscle).

But is it truly effective in burning fat?

In short, yes.

Strength training primarily focuses on building muscle, and this process is energy-intensive. The energy consumed comes from the calories in our diet.

Muscle tissue, in its inherent nature, consumes more calories at rest than fat tissue. By boosting muscle mass, you're increasing your basal metabolic rate (BMR). This means that even when you're resting or sleeping, your body continues to burn calories at a higher rate than it would without the muscle gain.

Furthermore, after a rigorous session of strength training, the body enters a phase called Excess Post-exercise Oxygen Consumption (EPOC). During this period, the body's calorie-burning mechanism stays elevated for several hours.

This post-workout calorie burn is especially significant after strength training sessions compared to other exercises.

Incorporating regular strength training into your routine ensures a cumulative effect. Over time, this can lead to significant fat loss, especially when paired with a good amount of protein and some habits elsewhere.

Building muscle through strength training accelerates calorie burn, even at rest, helping to shed fat more effectively.

Strength training offers a dual advantage: building muscle and enhancing calorie burn, positioning it as a potent tool for weight management.

For more detail, check out our strength training science download.