Can you lose weight just by lifting weights? Yes, You can definitely lose weight by lifting weights only along with a good diet program. If you lift weights in a high intensity way you can burn a suitable number of calories within a short amount of time.
Can you lose weight just by lifting weights? iStock-photo credit: 12963734
It is an important detail to know that a single cardiovascular session will burn more calories than a single weight-training session. That important detail needs to be broadcast on the internet. You can lift weights and lose weight without performing cardio. But it does make it more difficult because cardiovascular burns more calories in a single training session vs weight-training in a single session.
The advantage that weight-lifting has over cardio is that it is more effective in building lean muscle. And when you build lean muscle mass it helps to increase your resting metabolic rate. And this is your ability to burn calories at rest.
Again, let’s repeat this again, you can lose weight by just lifting weights without cardio, but it will take longer. If you add a solid diet program that can help to decrease the length of time to accomplish your weight loss goals. If you incorporate lifting weights without following a diet or no cardio, then any weight loss you achieve won’t be that significant.
There was a 2020 review study that showed that weight-training is more effective at increasing the metabolic rate compared to cardiovascular only.
Lifting weights is better than cardio when it comes to burning more calories after the workout. HIIT workouts are extremely popular because of its ability to burn a high number of calories in a short amount of time. A HIIT workout can take anywhere from 10 minutes to 30 minutes.
There was a study that was done in men that compared 30 minutes of HIIT, running, biking and weight-training. That study revealed that HIIT burns 25 to 30% more calories than other forms of exercise.
The intensity of your weight-lifting sessions will determine the number of calories you can burn after the workout. And this is called (EPOC) which is exercise post oxygen consumption.
The Bottom Line is you can lose weight by just lifting weights only. But if you incorporate a good diet the length of time to lose weight will be faster. But if you want to get the fastest and best results you want to incorporate weight-training, cardio and diet collectively together. That is the best weight-loss formula.
If you have any interest in trying any of our online diet and weight loss programs to help you shed body fat and achieve your best body, then click on the link below.
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References
- MacKenzie-Shalders K, Kelly JT, So D, Coffey VG, Byrne NM. The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis. J Sports Sci. 2020 Jul;38(14):1635-1649. doi: 10.1080/02640414.2020.1754716. Epub 2020 May 12. PMID: 32397898.
- Wewege MA, Desai I, Honey C, Coorie B, Jones MD, Clifford BK, Leake HB, Hagstrom AD. The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis. Sports Med. 2022 Feb;52(2):287-300. doi: 10.1007/s40279-021-01562-2. Epub 2021 Sep 18. PMID: 34536199.
- Falcone PH, Tai CY, Carson LR, Joy JM, Mosman MM, McCann TR, Crona KP, Kim MP, Moon JR. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 2015 Mar;29(3):779-85. doi: 10.1519/JSC.0000000000000661. PMID: 25162652.
