Are Strength Training Workouts Good for Weight Loss?

Melissa Eide

High-intensity interval training (HIIT) and other types of aerobic exercise get a lot of attention when talking about exercise for weight loss. But strength training — whether free weights or bodyweight-only — may help budge the number on the scale, too.

Read on to learn how. Then use our four-week plan to get started with strength training for weight loss.

Can Strength Training Workouts Help With Weight Loss?

Like other forms of exercise, strength training challenges your body, which increases your calorie burn (compared with just sitting still). Weight loss happens when you burn more calories than you consume over a period of time. So if you pair strength training with a moderate calorie restriction, you may lose weight over time.

Speaking strictly about calories burned, aerobic exercise generally wins over strength training. According to estimates from Harvard Health, a 155-pound person burns roughly 108 calories in 30 minutes of general weight lifting. That same person burns 252 calories, cycling at a moderate intensity for the same time.

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