MONDAY, Oct. 26, 2026 (HealthDay News) — Weightlifting has a reputation for “bulking up,” so it may not be the first type of exercise you choose when you want to lose weight.
That reputation sells it short. Building muscle can help you burn more calories and manage your weight over time, experts say. The benefits don’t stop at the scale, either.
How Does Lifting Weights Help You Lose Weight?
“Weightlifting activates your large muscle groups and, when done appropriately, can burn more calories than steady-state cardio,” said Dr. Russell Camhi, who works in primary care sports medicine for Northwell Health's Orthopedic Institute in East Meadow, New York.
Muscle burns more calories than other body tissue, even at rest, and adding it boosts your metabolism, according to the Cleveland Clinic.
Strength training can also improve your body composition, according to the Mayo Clinic.
Some additional benefits? It also helps improve testosterone levels in men, Camhi said, and is critical for maintaining bone density in women.
“Those who strength train later in life have improved strength as well as balance, which leads to decreased fall risk,” Camhi said.
How Much Strength Training Do You Need?
The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate aerobic exercise per week, plus two strength-training sessions that cover all major muscle groups.
The Mayo Clinic advises starting each session with a warm-up, such as a few minutes of brisk walking or another aerobic activity.
Do about 12 to 15 repetitions of each exercise with a weight that tires the muscles. Don’t do exercises that cause you pain.
Give each muscle group a full day of rest before working it again, according to the Mayo Clinic.
If you have a chronic condition or safety concerns, the Mayo Clinic advises checking with your health care provider before starting a new exercise program.
Simple Moves To Try, With Or Without Equipment
You can strength train at home or at the gym, using free weights, weight machines, resistance tubing or cable suspension training, the Mayo Clinic says.
Use your own body weight for classic exercises like push-ups, lunges and squats.
The American Cancer Society recommends using resistance bands for exercises such as arm curls, kicks and squats.
“It is important to start low and go slow,” Camhi said. “Many people move too quickly into weight training and that can lead to injury.”
Camhi suggests focusing on simple movements. His list includes goblet squats, lunges, glute bridges, push-ups, dumbbell rows and planks.
More information
The University of Maryland Medical System has more information on strength training for weight loss.
SOURCES: Interview with Dr. Russell Camhi, 2023; Mayo Clinic, June 5, 2026; Cleveland Clinic, July 3, 2025
