How do I Use Resistance Training For Weight Loss

When most people think of workouts for weight loss, their minds jump straight to running shoes and endless cardio sessions. But here’s the twist: resistance training, sometimes called strength training, might be your secret weapon to burn fat and transform your body composition.

Resistance training simply means making your muscles work against a force, whether that’s free weights, weight machines, resistance bands, or even your own body weight through classic moves like push-ups and squats.

The beauty of resistance exercise is that it’s not just about building muscle mass (though that’s a great perk). By challenging major muscle groups, you boost muscle strength and endurance while also teaching your body to burn more calories, even at rest.

That means every rep helps you burn excess body fat long after you’ve left the gym. Unlike aerobic exercise, which mostly burns calories during the activity itself, strength training exercises improve your resting metabolic rate by building lean muscle tissue that keeps the calorie furnace running 24/7.

The best part? Starting resistance training is easier than you think. You don’t need to be a bodybuilder. Beginners can start with bodyweight exercises, resistance bands, or light dumbbells and still achieve real health benefits and weight loss results.

In this article, we’ll explain the best resistance training exercises, why they’re so effective for fat loss, and give you practical tips to start your own resistance training program today.

Ready to lift, push, and pull your way to a healthier you? Let’s go.

Can You Lose Weight by Doing Resistance Training?

Absolutely! Resistance training for weight loss is one of the most effective fitness strategies available. While aerobic exercise like running or cycling gets most of the attention for burning calories, resistance training for weight loss has a secret advantage: it helps you burn fat long after you’ve left the gym.

Here’s how it works: during your workout, resistance training exercises like squats, deadlifts, or push-ups torch calories immediately. That’s the short-term burn. But the real magic happens later.

Every time you challenge your muscles against a force, whether it’s free weights, resistance bands, or your own body weight, you create micro-tears in your muscle fibers. When those repairs are made, you gain lean muscle mass. More muscle means your body burns more calories at rest, turning you into a fat-burning machine 24/7.

Think of it this way: cardio is like renting calories to burn, while resistance training is like investing in a fat-burning portfolio that pays dividends for years.

At Crunch, experienced personal trainers know exactly how to design resistance training programs that maximize calorie burn and long-term weight loss results.

Read our article: How to Lose Weight Fast & Keep it Off Permanently

How Often Should You Do Resistance Training to Lose Weight?

Consistency is king, but sustainability is queen. The sweet spot for most people aiming to lose weight with resistance training is 3–4 sessions per week. That frequency strikes a balance between providing your muscles with sufficient stimulus to grow and allowing them enough rest to recover.

• Beginners: start with 2–3 sessions a week, focusing on major muscle groups with basic resistance training exercises.
• Intermediate/Advanced: Push towards four sessions, incorporating the best resistance training workouts, such as compound lifts (squats, bench presses, rows), and accessory moves to target weaker areas.

Each workout should last around 30–45 minutes. Think of it as the golden window: long enough to challenge your muscles and burn fat, short enough to avoid burnout. Remember, more time in the gym doesn’t always equal better results; smart, efficient workouts always win.

And here’s some motivation: you can expect early signs of progress within 4–6 weeks of consistent resistance training for weight loss. That might look like dropping a few pounds, but don’t ignore the non-scale victories:

• Fitting into clothes more comfortably
• Noticing muscle definition
• Lifting heavier weights or improving form
• Feeling more energy in daily physical activity

Crunch helps members track these wins with Progress Tracking Tools that measure BMI, body fat percentage, and muscle growth. Instead of guessing how resistance training burns fat, you’ll see your progress laid out in data you can trust.

What Are the Best Resistance Training Exercises for Weight Loss?

Not all workouts are created equal. When your goal is to burn fat and reshape your body composition, some resistance training exercises stand out above the rest.

The secret? Compound, multi-joint movements. These exercises engage multiple major muscle groups simultaneously, helping you burn calories, build lean muscle, and boost your metabolism long after your workout is over.

Think of them as the “all-in-one” deals of the fitness world; you’re getting more strength, more calorie burn, and more results in less time.

That’s why Crunch’s personal trainers prioritize these movements in their customized strength training programs for weight loss. They understand that your body, ability level, and goals are unique, so they design resistance training programs for fat loss that cater to your starting point and set you up for long-term success.

Below, we’ll explain the most effective resistance training exercises for weight loss, plus how Crunch helps members safely master them.

Lower Body Resistance Exercises

Your lower body is home to the largest muscle groups in the body: quads, hamstrings, and glutes. Training them with compound movements like squats, deadlifts, and lunges is one of the best ways to burn more calories and increase overall strength.

• Squats: Target your quads, glutes, and core for powerful calorie-burning potential.
• Deadlifts: Target your hamstrings, glutes, and back to build muscle mass and enhance your overall resilience.
• Lunges: Improve balance and stability while engaging multiple muscles simultaneously.

Proper form is non-negotiable here: bad technique can quickly lead to injury. Personal trainers are hands-on, teaching correct form, spotting members during lifts, and monitoring gradual progression so you can confidently push heavier weights without unnecessary risks.

Upper Body Compound Exercises

When it comes to your upper body, resistance training exercises such as bench presses, rows, and overhead presses take center stage. These aren’t just “mirror muscles”, they’re compound moves that also rev up your metabolism and contribute to total-body calorie burn.

• Bench Press: Engages chest, shoulders, and triceps.
• Rows: Strengthen your back, biceps, and improve posture.
• Overhead Press: Works shoulders, arms, and core simultaneously.

Crunch makes these moves accessible to everyone. Whether you’re lifting free weights, using resistance bands, or starting with machines, their trainers adapt exercises to your level of fitness.

Beginners learn proper form with lighter weights and fewer reps, while advanced lifters build muscle endurance and strength with heavier loads and progressive overload. Either way, these workouts serve a dual purpose: helping you shed fat while building muscle strength.

Read our article: Free Weights vs. Machines

Full-Body Exercises

If you’re short on time and want maximum calorie burn, full body exercises are your best friend. Moves like burpees, thrusters, and clean-and-press combine resistance training with cardiovascular elements, making them perfect for fat loss.

• Burpees: Spike your heart rate and work everything from legs to core.
• Thrusters: Squat + press combo that blasts multiple muscle groups.
• Clean and Press: A classic strength move that builds explosive power and burns fat fast.

These exercises shine in circuit-style workouts, where you rotate through multiple movements with minimal rest. The result? A workout that builds strength, burns calories, and improves cardiovascular endurance all at once.

Crunch provides ample space, equipment, and expert programming, allowing members to perform these dynamic moves safely and effectively.

Read our article: What Equipment Does Crunch Fitness Provide?

What Strength Training Exercise Burns the Most Fat?

If we had to crown a winner, compound lower-body moves like squats, deadlifts, and lunges take the top spot. These exercises demand energy from multiple large muscle groups, which means your body burns the most calories per rep.

But don’t count out full-body resistance training workouts; when combined in circuits, they create a metabolic storm that keeps fat melting long after you’ve left the gym.

Crunch takes it a step further by offering group fitness classes and one-on-one personal training sessions. Trainers ensure you’re not just working hard, but working smart:

• Correct form to prevent injury
• The right number of repetitions for your goals
• A mix of strength training for weight loss and resistance training exercises tailored to your body

With this approach, members burn fat, build lean muscle, enhance their body composition, and set themselves up for long-term weight loss success.

Read our article: Group Fitness Classes vs Personal Training vs Exercising Alone: The Diversity of Workout Routines

Physical Activity: Resistance Training & Aerobic Exercise

If resistance training is the bread, cardio is the peanut butter; it’s good on its own, but together, they make the perfect combo.  resistance training with cardio is one of the most effective weight loss strategies you can follow.

Strength training builds lean muscle and boosts your metabolism, while cardio helps increase overall calorie burn and improve heart health. Combine them, and you achieve faster fat loss and sustainable results that support long-term weight management.

The key is balance. Overdo the cardio, and you risk burning out or losing some of that precious lean muscle you’re working so hard to build. Skip it altogether, and you miss out on the cardiovascular benefits and calorie-burning potential.

The sweet spot? Alternating resistance training and cardio days, or adding short cardio sessions right after your strength training workouts. This approach maximizes calorie burn in the moment and increases the afterburn effect, soyour body continues to burn calories for hours after you finish.

High-intensity interval training is especially effective here. Quick bursts of effort, paired with short rest periods, complement resistance training by revving up your metabolism and burning more calories in less time.

On the other hand, moderate-intensity cardio on alternate or rest days helps promote fat loss without interfering with muscle recovery.

At Crunch, personal trainers regularly blend these modalities into members’ fitness plans, ensuring you maintain lean muscle while increasing overall calorie expenditure for better, faster results.

Circuit Training and Metabolic Conditioning (“MetCon” Workouts)

If you’re short on time but want maximum impact, circuit training is your best bet. By combining resistance training and cardio into back-to-back exercises with minimal rest, you strengthen multiple muscle groups and keep your heart rate elevated for a serious calorie-burning session.

A more advanced version of this is Metabolic Conditioning (MetCon) workouts, designed to push strength, endurance, and calorie burn to the limit.

These workouts aren’t just random circuits; they are here to challenge your muscles and cardiovascular system simultaneously. Think of it as resistance training for weight loss in turbo mode.

Here’s a sample MetCon workout you might find in a Crunch personal training session:

• Round 1: 10 squats (with dumbbells) + 10 push-ups
• Round 2: 12 kettlebell swings + 12 bent-over rows
• Round 3: 15 burpees + 20 mountain climbers
• Round 4: 30-second plank hold + 10 thrusters (squat + press)

Perform each round back-to-back with minimal rest, then rest 1–2 minutes at the end of the circuit. Repeat the whole sequence 3–4 times. The result? A 30-40 minute workout that leaves you drenched, energized, and burning calories long after you’ve left the gym.

Crunch’s trainers design MetCon sessions tailored to each member’s fitness level and weight loss goals. Beginners might use lighter weights or fewer reps, while more advanced members can add extra rounds, heavier loads, or shorter rest periods.

The goal is always the same: keep it challenging enough to maximize calorie burn, but sustainable enough that you can safely stick with it week after week.

Resistance Training Tips for Weight Loss

Resistance training is one of the most effective ways to burn fat and transform your body, but, like anything, the details matter. To make your workouts more effective, keep these proven tips in mind:

• Focus on compound exercises: Multi-joint movements engage multiple muscle groups simultaneously, helping you burn more calories and build more muscle compared to isolation exercises. Think of them as your “bang for your buck” moves.
• Be consistent: Aim for 3–4 strength training sessions per week. Consistency keeps momentum alive, supports muscle growth, and ensures your fat-loss journey doesn’t stall.
• Increase intensity progressively: Gradually add more weight, reps, or training volume. This progressive overload keeps your muscles adapting and prevents plateaus.
• Prioritize form: Proper technique keeps you safe and ensures you’re effectively targeting the right muscles. Sloppy form means wasted effort (and possibly injuries).
• Track your workouts: Keep a record of your sets, reps, and weights. This helps you spot patterns, track progress, and know when to push harder.
• Don’t rely only on high-rep/light-weight training: While lighter weights have their place, lifting heavier loads is key for building lean muscle that boosts metabolism and supports fat loss.
• Don’t neglect recovery: Muscles don’t grow in the gym; they grow while resting. Take recovery days, sleep well, and fuel your body so it stays strong and energized.
• Don’t forget to eat properly: Resistance training is most effective when paired with a smart, balanced diet that supports muscle repair and fat burning.

Resistance Training-based Weight Loss: Diet

You can’t out-train a bad diet, and you don’t need to starve yourself to see results. The best diet for resistance training and fat loss is one that creates a caloric deficit while still providing enough nutrients to preserve lean muscle.

Protein is king. Aim for 0.8–1.2 grams of protein per pound of body weight daily. Not only does protein repair and build muscle, but it also slightly increases calorie burn thanks to its thermic effect. Timing matters, too:

• Pre-workout fuel: A small meal with a combination of carbs and protein, such as oatmeal with berries or a banana with Greek yogurt, provides energy without excess calories.
• Post-workout recovery: A protein shake with fruit, grilled chicken with rice, or eggs with whole-grain toast helps replenish glycogen and jumpstart muscle repair.

Hydration is just as crucial. Drinking enough water improves workout performance, recovery, and overall success in fat loss.

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FAQ’s

How Long Should Resistance Training Workouts Last? 

The ideal resistance training session lasts 45–75 minutes, depending on your fitness level and intensity. Shorter workouts are suitable for beginners, while longer sessions are more beneficial for advanced lifters. The key is quality over time; focused compound exercises are more effective than hours of unfocused training.

Will I Gain Weight With Resistance Training? 

It’s normal to see a slight temporary weight gain when starting resistance training. This is due to muscle growth, water retention, and glycogen storage, not fat. Remember, muscle is denser than fat, so you may look leaner and more toned even if the scale doesn’t change. Think “leaner at the same weight.”

How Long Does It Take To Lose Weight With Resistance Training ?

You may notice non-scale wins (like lifting heavier or having more energy) within 2–3 weeks. Visible changes often appear around 6–8 weeks, with significant weight loss taking about 12 weeks or more. Crunch’s Progress Tracking Tools can monitor metrics like BMI and body composition so you can see results even before the scale moves.

 Should I Use Heavy Weights Or Light Weights For Weight Loss? 

To lose fat and build muscle, focus on progressively lifting heavier weights. High reps with very light weights won’t stimulate enough muscle growth to boost metabolism. Start with a challenging but manageable weight, then gradually increase weight or reps over time.

Can I Lose Weight With Just Resistance Training, Or Do I Need Cardio Too? 

Yes, you can lose weight with resistance training alone, especially when paired with a proper diet. However, combining it with cardio workouts helps increase calorie burn, improve heart health, and support long-term weight management. A mix of both is the most effective approach.

How Do I Know If My Resistance Training Program Is Working?

You’ll know your program is working when you start noticing improvements in strength, body composition, energy, and how your clothes fit. Lifting heavier weights, seeing more muscle definition, and feeling more capable in daily activities are all clear signs of progress.