Why Is Strength Training Important for Fat Loss? + A Client Case Study

Many of us already involved in the strength community understand the power of incorporating strength training into a fat loss program, but if you’re here, that may be because this concept may be new to you!

The Science of Fat Loss 

Something important to understand about fat loss is that, regardless of which training methods you decide to choose while losing fat, you must get into a caloric deficit for fat loss to occur.

You can achieve this via training, nutrition, or both. The most effective method incorporates a diet that supports your goals alongside a structured training program. When it comes to training, you can choose strength training, cardio, group classes, yoga, etc.

Any training method is capable of getting you into a caloric deficit, though some methods are more effective than others.

Today we’re going to not only talk about why strength training is highly effective for fat loss, but we’ll also go over a case study with results from a current client incorporating these methods with minimal cardio (outside of walking).

How Is Strength Training Beneficial for Fat Loss?

1. Strength training gets you into a caloric deficit more easily.

As mentioned, this is key for fat loss; the only way we will lose fat (or lose weight), is to get into a caloric deficit.

If we do not achieve a caloric deficit, we won’t lose fat, no matter how heavy you lift, how many miles you run per day, or how long you stay in the gym.

Incorporating strength training, in recent studies, has been shown to assist more people in achieving a caloric deficit (thus, losing fat more easily) due to its ability to increase metabolic rates for longer periods of time in comparison to steady state cardio (such as jogging for 30-40 minutes). More people have reported that they remain satiated and hunger cues feel more “in control” than in comparison to incorporating a heavier amount of cardio in their programs.

Because of this, strength training helps to keep clients in a caloric deficit, not only through heightened metabolic rates for the following 24 hours, but also due to having more control over their appetite after a heavy or more intense session.

2. Adding strength aids in “muscle toning,” which oftentimes gives us that tighter and leaner appearance.

While in a fat loss cycle, it’s unlikely that you’ll build much muscle, but it does help to shape our bodies in ways we desire, outside of shaping it just from fat loss alone.

We have more control over how we look in target areas via strength training.

This is because we cannot target where our bodies lose fat, but we can target where we “tighten up.” For example, let’s say you don’t love the way your arms look: doing bicep curls and tricep extensions will not aid in fat loss in that specific area, but it will help to tighten that area to make it appear thinner while on your fat loss journey.

3. Strength training increases your total basal metabolic rate (outside of just the 24 hour period).

When we add more muscle, this means that we can afford to eat more food as we continue to improve our muscle mass and overall body composition. The reason we can eat more as we improve our muscle mass is because our bodies need that energy to function optimally.

This takes time to achieve; I see many people immediately start adding an extra 300-500 calories per day. I would recommend not doing this right off the bat unless you’re seeing extreme fat loss from week to week while training.

Side note: if you’re losing more than 2 pounds per week and you’re within a healthy body fat range, I would generally recommend increasing calories slightly. Cutting too low can work against you.

That being said, as you incorporate strength training, you’ll slowly start increasing your metabolism (BMR), making fat loss much easier than in comparison to cardio, which does not significantly assist in increasing your total BMR.

4. Strength training improves quality of life via sleep improvement, increased energy levels, and more! This indirectly makes a huge difference on how you progress.
Isn’t it funny that most people don’t train because they don’t have the energy for it? Little do they know that strength training can help you sleep through the night AND have higher energy levels throughout the day!

We’re not meant to sit all day at work and then go home to sit some more — we’re meant to be active individuals. Strength training, functionally, is an amazing way to help improve the overall quality of our lives.

The benefits that you’ll see nearly right away are more energy and better sleep, but here are some other benefits that, as a personal trainer and powerlifting coach, I have to get excited about:

• Improves heart health

• Improves bone health

• Decreases joint pain

• Improves posture

• Helps to manage conditions for those with chronic disease

While these don’t directly play a role in your fat loss, they do play a role indirectly. Feeling better about ourselves from a mental and physical aspect makes a difference in how consistent we are in our training and nutrition. When we feel great about ourselves all around is when we tend to keep up with taking care of ourselves in the ways we desire, seeing better progress more easily due to these results.

Which Types of Strength Training Methods Should I Incorporate into My Program?

There are various styles of strength training that you can incorporate; this I recommend you choose based on your own preference and interest in it!

The most beneficial strength training program for fat loss would be metcon, in my opinion. I find this to be one of the best ways to lose fat, as it incorporates both strength and cardiovascular-based movements into the workouts.

Interested in Metcon? Read more here!

The Case Study for Strength Training and Fat Loss

Over a four month period, this client was monitored weekly with weigh-ins and body fat re-assessments every two months. The data shown here was strictly recorded during the strength-based training cycles, with little to no cardio incorporated. 

Note that the the primary focus was and still is maximal strength for powerlifting, therefore we chose to take a more reserved approach with fat loss. Keep this in mind as you see the results. Reserved, meaning we took a very slow approach in fat loss versus a more aggressive take.

Those looking to prioritize fat loss will see faster results if your primary goal is fat loss rather than powerlifting. How we go about structuring each individual’s program is unique to them and their goals, her goals NOT being fat loss as a primary focus, but as the secondary focus.

These are the results from a look at a slower approach of fat loss via strength training (and only strength training; no cardio).

August 2019: 185 lbs @ 37.7% body fat

October 2019: 175 lbs @ 35.2% body fat

December 2019: 169 lbs @ 32% body fat

The ultimate goal with this client is to get just under 165 pounds before the powerlifting meet and then maintain that while in competition prep. We intentionally do not want to go much lower; this is a technique used due to the sport; not based upon aesthetic goals.

Summary

Strength training is an effective tool for fat loss— while I know many still fear doing strength training in the general fitness realm, I want to help bring awareness to how bad ass strength training is for fat loss and overall health.

This is a case from my powerlifting client, Hannah.