Don’t give up strength training when trying to lose weight

“Strength training engages large muscle groups and, when done correctly, can burn more calories than monotonous cardio,” says Dr. Russell Kami, a primary sports medicine physician at the Northwell Health Orthopedic Institute in East Meadow, New York. According to the Cleveland Clinic, muscles burn more calories than other body tissues, even at rest, and their growth accelerates metabolism. The Mayo Clinic adds that strength training also improves body composition.

There are also additional benefits: for men, resistance training helps improve testosterone levels, while for women, it is critically important for maintaining bone density. “Those who engage in strength training at an older age gain better strength and balance — and this reduces the risk of falls,” notes Kami. The U.S. Department of Health recommends at least 150 minutes of moderate aerobic activity per week, plus two strength training sessions that cover all major muscle groups.

Mayo Clinic recommends starting each workout with a warm‑up — a few minutes of brisk walking or other aerobic activity. Do 12–15 repetitions of each exercise with a weight that causes muscle fatigue. Avoid exercises that cause pain. Give each muscle group a full day of rest before a repeat load. If you have a chronic disease or any concerns about safety, you should consult a doctor before starting a new program.

You can work out at home or in the gym — with free weights, on machines, with elastic bands, or in suspension systems, the Mayo Clinic explains. For classic exercises, your own body weight is enough: push‑ups, lunges, squats. The American Cancer Society recommends rubber resistance bands for arm curls, swings, and squats.

“It’s important to start small and move slowly,” Cami warns. “Many people move too quickly to strength training, and this leads to injuries.” He suggests focusing on simple movements: his list includes squats with a dumbbell held at chest level (goblet squats), lunges, lying hip lifts, push‑ups, dumbbell rows while leaning forward, and planks.