Strength Training Remains King:
Why Strength Training Beats Cardio for Long-Term Weight Loss
You've heard it before: "Cut calories and do more cardio to lose weight." While that's not bad advice for short-term results, it misses the mark for those seeking sustainable weight loss. If you want to lose weight and keep it off, it's time to think about strength training. Don't worry, we've got the science to back it up.
The Hidden Costs of Cardio and Caloric Deficits
Cardio will help you shed pounds, but some come from muscle loss, not just fat. Losing muscle can be a bad deal for your long-term metabolic health. Exercise literature and studies show that excessive cardio can lead to muscle breakdown; less muscle means a slower metabolism.
When you eat fewer calories than your body needs (a caloric deficit), your metabolism adjusts by slowing down. This phenomenon, called "adaptive thermogenesis," is well-documented, including in the American Journal of Clinical Nutrition. A slower metabolism can make continued weight loss harder and regaining lost weight more likely.
Why You Should Be Lifting Weights
Strength training helps you keep and even build muscle mass, unlike excessive cardio. Research from the Journal of Strength and Conditioning Research shows that people who focus on strength training preserve muscle mass more effectively than those who don't.
More muscle means a higher Total Daily Energy Expenditure (TDEE)—that science measures the number of calories your body burns daily to function. With a higher TDEE, you can eat more and maintain or lose weight. That's a win-win!
In a study from Obesity Reviews, people who included strength training in their fitness routine were more successful at keeping weight off in the long run than those who just did cardio. Lifting weights is better if you're thinking beyond the next few months and are focused on lifelong health.
Cardio isn't the enemy. It's great for your heart and has other health benefits. But a mix of strength training and cardio offers the best of both worlds for sustainable weight loss.
Cutting calories and doing cardio can work, but don't neglect the weights if you want sustainable results. With the science backing it, there's no reason not to include strength training in your fitness routine. Keep your calories at a maintenance TDEE, Exercise training strength for resistance training 3 times per week, and prioritize consuming Protein. Your muscles—and your future self—will thank you.
Remember, when it comes to long-term weight loss, do not forget to prioritize #StrengthFirst™.