Does weight training lose weight?

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Most weight loss plans often combine a sport to burn calories along with a special diet to limit absorption. One of the sports that women can choose is weight training. So does weight training lose weight?

1. Does weight training make the body "bulky"?

Before learning about weight training for women, we need to clarify the question many women have, does weight training make the body "big and bulky" or not?
Weight training is an endurance sport, this subject was once reserved for bodybuilders due to the concept that weight training helps the body to be stronger and more bulky. However, the truth is that proper weightlifting helps build lean, strong muscles so it's hard to get bulky.
To build significant muscle mass, athletes need to have a training regimen with heavy weights and a diet that adds more calories than the body uses. Therefore, to achieve the desired results, weightlifters need a lot of time, possibly months to years.
Particularly in female subjects, their bodies have lower levels of anabolic hormones that help build muscle (such as testosterone and growth hormone) than men, which means that it is difficult for women to lift muscle mass like man.
Besides physiological issues, other factors including genetics, nutrition, fitness, weight and exercise intensity of women also affect the rate and extent of muscle building. So, if you are worried that you will suddenly become "bulky" when doing weightlifting, rest assured because it is very unlikely.
MORE: Weightlifting exercises for women at home

2. Does weight training lose weight?

To lose body weight and increase fat burning, our body needs to cut calories by 3 main mechanisms, including:
Add fewer calories than the body needs each day; Increased calorie burn through exercise and consumption; Combination of both mechanisms: Both low-calorie addition and increased physical activity. While weight training can burn a lot of calories, it's still not the most energy-efficient sport. Certain cardio sports (including running, cycling, and swimming) burn more calories per session when compared to weight training.
However, weight training for women is still effective because it builds muscle mass, they have an efficient metabolism, support weight loss by burning more calories even at rest . Therefore, women who want to lose weight most effectively should incorporate both weight training and cardiovascular sports mentioned above into their training regimen.
Studies also show that the body's metabolic rate will increase after weight training, meaning calories will still be used after the workout is over. When it comes to weight loss, the human body not only reduces fat, but actually reduces fat, glycogen stores, and muscle mass.
Besides, weight training will help maintain muscle mass during this process, while increasing fat loss and helping the body's metabolism not to change too much.
Although weight training for women will contribute to fat loss, the practitioner may not notice a big change in weight when measured. That's because lean muscle takes up less body space than fat. Therefore, women who both lose fat and gain muscle may lose a few centimeters of their waist circumference, but their overall condition may not change too much.
In short, weight training for women should be combined with other heart-healthy sports in a daily workout regimen along with a healthy diet, this is a great way to support weight control process.

3. Other benefits of weight training for weight loss

3.1. Slimmer body

Muscle has more thickness and firmness than fat tissue, so it takes up less space on the female body. Accordingly, weight training has the effect of building muscle and reducing fat, then a woman's body will look thinner and slimmer naturally.
Although building muscle in women will be more difficult than in men, weight training will help women more or less look stronger and leaner.
MORE: What are the effects of weight training? Instructions for correct weight training

3.2. Stronger

The main benefit of weight training is to make the body stronger. It becomes easier to increase strength in everyday activities like cleaning the house or playing with the children. Besides, weight training also reduces the risk of injury and falls because the body has better balance.
In addition, weight training is also good for the development of the skeletal system, every day lifting weights will temporarily put pressure on the bones, this stimulates the body to build and structure stronger bones. The end result is prevention of osteoporosis and fractures in women, especially in later life.

3.3. Reduce the risk of chronic diseases

Weight training to lose weight can prevent risk factors for chronic diseases such as type 2 diabetes, cardiovascular disease and age-related diseases such as weakness, senility.
In particular, adding both endurance training and cardio exercises to your workout routine can help strengthen your health even more. Both forms of exercise offer many benefits, including improved heart health and increased lung capacity, metabolism, blood flow, and muscle mass.

4. Weight loss training regimen for beginners

Most experts recommend 3–5 weightlifting sessions per week with days devoted to cardio and rest. The number of sessions depends on various factors such as weight, training intensity, the number of recovery days required, and each person's specific schedule.
Theoretically, women can lift weights every day but should allow about 48 hours for each muscle group to have time to recover. For example, weightlifting exercises for the back and shoulder muscles performed on Mondays, it is best to wait until Wednesday or Thursday to practice again.
The number of training sessions is sometimes not the core issue, but the quality of each training session is the most important.
Here is a suggested weight loss program for women in 1 week:
Monday: upper body exercises (arms, shoulders, back); Third: active recovery time, including cardiovascular sports (walking, running, cycling, swimming); Fourth: exercises for the lower muscle group (buttock muscles, weights, hamstrings); Fifth: active recovery, good sports for the heart and spine; 6th: optional exercises (lower body or upper body); Saturday: High Intensity Interval Training (HIIT); Sunday: rest with light stretching or gentle exercises. Depending on the intensity of exercise, women may need more time to rest. If you feel a lot of pain in the days after weight training, consider adding some gentle stretches or yoga moves to your schedule.
Finally, the best way to stay safe and avoid injury is to listen, respect your body and define your limits.

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References: popsugar.com, consumer.healthday.com, healthline.com