Resistance Training: Why Strength Matters During Weight Loss
Losing weight doesn’t mean losing strength, in fact getting stronger may be the one of the best tools in your tool kit for the future!
What is resistance training?
Resistance training simply means using your muscles to work against a force. That force could be:
- Your body weight
- Resistance bands
- Free weights like dumbbells
- Machines at the gym
- Water resistance during aquatic exercise
If you’ve ever stood up from a chair, climbed stairs, or picked up groceries, you’ve already done it!
Strength training follows a simple cycle:
- Stress: You challenge your muscles with resistance (like lifting a weight or pushing against a band)
- Recovery: Your muscles repair and grow during rest periods
- Repeat: Over time, repeating this cycle builds strength and resilience
Why Does it Matter?
When we lose weight, we lose both fat and muscle. Maintaining muscle is key as it provides us with so much more than just strength! It protects our bones, balance, metabolic and heart health and changes our body composition. Muscle tissue is denser than fat, this means you may notice changes in your body shape and size even if there isn't a big change on the scale.
Where to Start
Anything above your baseline is a step in the right direction. Doing one workout a week is better than doing nothing. One set is better than none! You don’t have to train like an athlete, just getting started is enough to see benefits.
The general recommendation is to work up to two sessions of strength training a week, targeting all the muscle groups. If jumping into a 30 minute strength training routine isn’t practical or realistic there are lots of ways to experiment with increasing strength training into your routine.
Exercise Snacks: Mini Movement Breaks
Just as a food snack is a mini version of a meal, an exercise snack works in the same way it should take just a couple of minutes and can be easily inserted into your day
Ideas to Try:
- 1 minute of wall sits while waiting for the kettle
- 10 chair squats before lunch
- A 5-minute band routine while watching TV
- 3 push-ups against the kitchen counter
These short bursts accumulate, depending on consistency and quantity of strength training you will start to notice a change in your strength within a few weeks.
Building a Strength Workout
If you would like to schedule more time in your routine for resistance training this formula may help you to get started.
Start with 2–3 sets of 8–12 repetitions per exercise. Use a weight or resistance level that feels challenging by the last few reps. As you get stronger, gradually increase the weight or the number of repetitions.
Safe Strength Building Tips
- Take it slow: Allow your muscles time to adjust, Start light and focus on form
- Use full range of motion: Move through the complete movement to train the entire muscle
- Breathe: Exhale when you exert effort (e.g., pushing or lifting), and inhale when lowering or relaxing
- Mix it up: Alternate between upper and lower body days, or switch up equipment to keep it interesting
Do You Need to Feel Sore?
No. Soreness is not a requirement for progress. Some mild muscle fatigue is normal when starting a new routine, but sharp pain or discomfort is a signal to stop. Soreness usually improves as your body adapts to the new activity.
Know the difference:
- Normal: Muscle feels tired or slightly achy the next day
- Not normal: Sharp, sudden pain or joint discomfort
Using the correct form helps prevent injury and ensures you're getting the most benefit. If you're new to resistance training, consider watching tutorials or using resources, a few examples are linked below:
Don’t Forget About Protein
Getting enough protein is important for maintaining and building muscle during weight loss. However, just as weight loss mainly depends on diet, muscle maintenance and growth rely mostly on regular resistance training. Protein supports this process, but exercise signals your body to preserve and build muscle. For more information about protein check out this link.
Habit Tips for Staying Consistent
- Prep your space: Lay out your workout clothes or bands the night before
- Pair with a cue: Link your exercise to an existing habit (e.g., wall sits while brushing teeth)
- Get a workout buddy or join a class: starting a workout habit can be challenging, but having support and accountability from friends or groups can make it easier to stick with your new exercise routine
- Track it: Use a calendar or app to log your sessions, it’s motivating to see progress
- Start small: Five minutes is enough to begin building a routine
Small Steps, Big Benefits
While strength training isn’t a major driver of weight loss, it helps preserve muscle during weight loss, supporting function, body composition, and metabolic health. Whether it’s a gym session or a few push-ups at the counter, small, consistent efforts matter.
If you want to experiment with introducing an exercise habit into your routine connect with your Constant Health dietitian. If you have an injury or limitations to movement connect with your doctor and seek a referral to a physiotherapist or kinesiologist for more tailored advice.
Reference links:
https://myhealth.alberta.ca/Health/healthy-living/Pages/conditions.aspx?hwid=zx3735&
https://csepguidelines.ca/