How Important Is Training And Exercise For Weight Loss?

One of the most commonly asked questions when it comes to weight loss is if you should focus on cardio training or strength training. There is a great misconception when it comes to weight loss exercises where many people decide to only focus on training cardio because it has been traditionally known for being the most efficient at burning calories and fat. Although cardio exercises do accomplish this, strength training is still a critical component to anyone's exercise regime to lose weight. Just as new technologies are developed to progress society, new understandings of biology and new techniques and exercises have also emerged to help you lose weight in a healthier, more efficient, and more sustainable way. Think of strength training as this new technology. Numerous studies have shown that strength training is critical for weight loss success. The most effective weight loss regimes will include both strength training and cardio exercises with an effective healthy diet.

What Is Strength Training?

Strength training is also commonly referred to as resistance training which helps you to build muscle and increase strength. You are training your body against resistance which may include gym equipment such as dumbbells, weight plates, kettlebells, resistance bands, and more. Strength training increases your lean muscle mass while burning calories at the same time. 

Benefits of Strength Training For Weight Loss

Unlike cardio, strength training allows you to build muscle while burning calories. Muscle has a slightly higher metabolic rate than fat, therefore having more muscle will help you raise your resting metabolic rate. Ideally, when you are on a diet or weight loss program, you want to burn fat without losing any muscle mass. Weight training will help you to maintain lean muscle tissue so you can achieve a toned figure while shedding excess fat. In your journey to weight loss, this will save you time and energy. You will not have to worry about just beginning to build muscle once you lose your desired amount of weight. Instead, you will be doing both simultaneously helping you achieve a leaner, toned figure in no time. 

Strength training will also help prevent injuries. Lifting weights increases bone density, which affects the strength of your bones. If you are lifting dumbbells or hitting the squat rack, you will be on your way to stronger bones which help prevent osteoporosis as well as breaks and fractures. Stronger muscles will also help your joints by supporting them, reducing your risk of knee and shoulder injuries and arthritis. 

Cardio Training

Cardio is a form of exercise that raises your heart rate and keeps it elevated continuously for the duration of a workout. Cardio helps keep your ticker pumping more strongly and efficiently, especially when you need endurance. This form of exercise is commonly referred to as aerobic exercise because your body is using oxygen to turn glucose into fuel for your body. There are two types of cardio activity:

  • Steady-state cardio: This form of cardio occurs when you participate in exercises like cycling, running, or swimming which keeps your heart rate within a steady range for the duration of your workout. 
  • High-Intensity Interval Training (HIIT): HIIT workouts incorporate vigorous aerobic activity with short rest breaks. These workouts are typically shorter in duration than typical steady-state cardio workouts since you are required to work at a very high-intensity level. 

Benefits of Cardio Workouts For Weight Loss

Moderate intensity cardio is especially beneficial for those coming off of an injury or for those who do not wish to risk injury. A session of cardio can be more approachable and attainable than strength training which requires you to have knowledge about proper form and gym equipment. If you do not have a lot of time on your hands, HIIT workouts can be a great way to burn fat in a short amount of time. With HIIT training, you will also be able to combine some light strength training exercises in the form of circuit training to get the best of both worlds. 

Combining Weight Training With Cardio

By combining strength training and cardio into your weight loss plan, you will be burning more calories while increasing muscle gain at the same time. If you choose to only focus on cardio, you run the risk of losing muscle with fat. People who incorporate both cardio and strength training exercises have greater improvement in heart health while reducing their risk of arthritis. Both forms of exercise will also allow you to benefit from improvements in your mental health and overall well-being. When doing both forms of training, remember to give your body some time to rest and recover to allow your muscles to rebuild and become stronger. A healthy combination of strength and cardio training will allow your body to perform at its best, letting the two systems complement each other. 

Start Training Today With Calgary’s Best Personal Trainers

Starting your weight loss or fitness journey can be overwhelming in the beginning, especially if you have never been to the gym before. Deciding between what type of training you should start with to see results can be daunting and confusing, especially with all of the social media influences presented today. To ensure fast, healthy results, work with a personal trainer who will be able to start you off on the right foot right away without the need for trial and error with different workouts and diets. A personal trainer will provide you with workouts and nutrition advice to help you reach your goals and sustain them for the long run. 

From customized workout plans to around-the-clock support, our personal trainers and coaches at Dreambody Fitness can help you shed pounds, build muscle, hold you accountable, and improve your fitness in record time. To learn more about our weight loss programs and personal training, contact us by calling 1-403-612-3538 or by filling out our online contact form.


Q: Is weight training the same as strength training?
A: Weight lifting is a form of strength training that will help you build muscle mass while burning calories at the same time. 

Q: How long does it take to start seeing results in the gym?
A: This answer will vary from person to person depending on their exercise regimes and fitness goals. Most people start to notice results from consistently working out and eating a healthy diet within 3-6 months. 

Q: Will a personal trainer help me with my nutrition?
A: A personal trainer will be able to give you some tips and tricks on how to eat a balanced diet to help you see results. For a more personalized approach, consider working with a nutrition coach. 

Share this Post:

Related Posts