The Best Exercise for Fat Loss

When it comes to losing fat, the most important factor is maintaining a calorie deficit—burning more calories than you consume. Movement in any form can be good for your body. From running to yoga, each has its own benefits, but one form of exercise stands out as the most powerful tool for long-term fat loss: strength training.

Strength training, also known as resistance training, involves lifting weights or using resistance bands to build muscle. It provides unique advantages that set it apart, such as the following:

1. Increased Muscle Mass = Higher Metabolic Rate

Strength training helps you build lean muscle mass, which plays a key role in your body’s metabolic rate. Muscle tissue burns more calories than fat tissue, even at rest. This means that by increasing your muscle mass, you’ll naturally burn more calories throughout the day, making it easier to stay in a calorie deficit. A higher resting metabolic rate allows your body to burn more calories, even while you're sleeping! Studies have shown that resistance training can increase resting metabolic rates by as much as 7-8% over time.

2. Longer Post-Exercise Calorie Burn (EPOC)

Strength training creates an “afterburn” effect, scientifically known as excess post-exercise oxygen consumption (EPOC). After a challenging weightlifting session, your body continues to use energy to repair muscle fibers, restore glycogen levels, and return your body to its pre-exercise state. This prolonged calorie burn can last for up to 48 hours after your workout, making strength training far more efficient than cardio alone for sustained fat loss.

3. Preserves Lean Muscle While Losing Fat

One of the risks of weight loss is losing lean muscle mass, which can slow down your metabolism and hinder your long-term results. When you engage in strength training, you protect your muscle mass while in a calorie deficit, ensuring that the weight you lose comes predominantly from fat, not muscle.

4. Improved Body Composition

Strength training not only helps with fat loss, but it also improves your overall body composition. As you lose fat and build muscle, your body takes on a more athletic, toned appearance. This means you can look leaner without necessarily seeing a huge drop in the scale. For many, this can lead to higher levels of motivation, as the visual results of strength training are more noticeable compared to just losing weight through cardio.

5. Increased Strength and Functional Fitness

Lastly, strength training offers practical benefits that go beyond fat loss. As you build muscle, you’ll also improve your physical strength and functional fitness, making daily tasks easier. This helps maintain long-term health, mobility, and independence as you age. Muscle also protects your bones and joints, making injury far less likely as we age. Feeling strong and capable can enhance your confidence and mental well-being, which can be important for sticking to your fitness goals.

There’s no "one size fits all" in fitness—what matters most is consistency and choosing exercises you enjoy. But if your goal is fat loss, strength training should be part of your routine. Aim for at least two days a week of strength training.