FitnessHow to Make the Most of Weight Lifting to Lose Weight?

How to Make the Most of Weight Lifting to Lose Weight?

Wondering how to make the most of weightlifting to lose weight fast? Well, whether you are male or female, if you do weightlifting the right way, you can rest assured that you can achieve your weight loss goals fast with less hassle.

People, for various reasons, start lifting weights. It could be for exercising, building endurance, weight loss, or muscle gain.

However, one of the most common reasons for lifting weights is bodybuilding. This tends to come with a huge misconception that all weight lifting will give you big, engorged muscles and are for bodybuilders only.

Predominantly, this seems to steer people away from carrying weights due to the fear of being too large or just the thought of the difficulty attached to it.

Thus, only attracting people who want to look bigger or feel muscular rather than people who want to engage in weightlifting to lose weight fast. Weightlifting offers a range of benefits to the human body, from cardiovascular health to muscle gain, weight loss, fitness, and athleticism.

What to Know about Weightlifting and  Weight Loss?


What to Know about Weightlifting and  Weight Loss?After all that has been said, regular exercise, adequate sleep, and good nutrition are crucial facets of every weight loss plan, irrespective of the method taken towards that goal.

In weightlifting for weight loss, a precise combination of the aforementioned is essential to success. If your goal is to lose weight via weightlifting, you must have been curious about how much weight you must lift to reduce in size and how long you have to do so.

As with any fitness plan, lifting weights to reduce fat comes with its diet tips and routines to attain the best results. From the duration of each weightlifting exercise, nutrition, and routine to the amounts and size of weight you should lift, each step requires apt attention.

For starters, if your route to losing a bit of fat is weightlifting, how does it help your body achieve this. Firstly, weightlifting is a form of strength training. It’s an excellent form of exercise to burn calories.

Weightlifting also aids in building muscle mass. Surprisingly these two work hand-in-hand because muscle tissue burns more calories than fat; hence, building muscle entails losing fat even faster.

Naturally, muscle is also denser than fat, and they occupy less space on the body than fat does; hence, when weightlifting to lose weight it is easy to lose fat and gain subsequent muscles without really realizing too much difference on a scale.

In situations like that, people tend to panic even if they appear pretty fit. But this is very normal as the fat in the body has to be replaced by stronger dense muscles which weigh a bit too. To cut down on such weight, one has to change their weightlifting routine and eat fewer calories than they burn.

Heavy Weights vs Light Weights, Which is Better?

Video by Iron Built Fitness

This choice most largely depends on what the goal for your body is. Primarily to lose fat and subsequently be lighter on a scale. Lightweight training is the way to go.

According to studies, when lifting lightweight, you bulk up on more muscle less thus you burn fat not as quickly, but still do. This route ensures your weight loss with less dominant muscles and overall loss of weight on the scale while also nurturing endurance and strength.

For heavyweight lifters, muscle is easily bulked up and gained simultaneously while shredding fat, and as such, the fat metabolizes faster due to more muscle production. This removes fat while also increasing weight due to the gain of muscle.

In theory, you could say you swapped unhealthy fat for dense healthy muscles. Fitness-wise, you could have looked to die for but, find that you didn’t experience that incremental decline in weight on the scale.

If your choice is to further weight loss, switching to lighter weights with longer lifting periods will cut you down to size and reduce the overall muscle.

Weightlifting to Lose Weight for Male and Female 

Typically, weightlifting slightly differs in the application for both males and females. In weightlifting for weight loss for males, they undergo strength training which builds muscle while fat is being shredded.

For most men, it is easy to bulk up and add muscle when doing strength training, and I said earlier that more muscles mean more burnout out of calories, source less fat in the body, and improve health.

Men by nature are a little stronger than women; hence, their extensive routine awaits, and more strenuous exercises are usually undertaken. Their testosterone content is higher; thus, building muscle comes more easily to them than women.

In retrospect, weightlifting for weight loss for females typically consists of the same exercises but at different weights and intensities to address the difference in strength.

Also, Women tend to build muscles less quickly than men and thus may lose fewer calories through muscle production.

What Weight Training Routine Is Best to Lose Weight

What Weight Training Routine Is Best to Lose Weight
By Dean Drobot

In weightlifting for weight loss, it is vital to pick a strength training program that is effective at burning calories and helping you gain muscle by eliminating fat. This delicate but straightforward balance is necessary.

Depending on goals, each training routine is centered on different weightlifting exercises to varying intensities and forms. If your intended purpose is to build muscle and get stronger while shredding fat, weightlifting is your primary route for weight loss. 

Still, if you intend to lose fat while building your speed and endurance, a combination of cardio and weightlifting exercises will be more effective. Weightlifting is not a magical panacea that guarantees weight loss with minimal effort.

You must be disciplined, put in the work, maintain your diets, and sustain a calorie deficit over some time so that you can adequately burn more calories than you would naturally consume.

What Weightlifting Exercises Are Best for Weight Loss?

Now that we’ve learned all those tidbits about weights, let’s get down to what weightlifting techniques that are best for losing weight and getting fit. Weightlifting mainly has two forms of exercise, compound lifting, and single lifting exercises.

The first targets not just one, but many other parts of the body to shred fat and build muscle. Each form works on different parts of the body at once to produce results. It is perfect for beginners and easier to grasp once you begin weightlifting. 

Single weightlifting exercises target single muscle groups and build muscle pertaining only to that particular part of the body. It is mostly employed by more experienced weightlifters, in targeting specific points of muscles fitness that they are lacking.

Weightlifting isn’t restricted to using equipment alone. There are exercises you could carry out at home or where you can’t easily have access to equipment by using your body weight.


People have their reasons for both gaining and losing weight. Whatever your reasons for either practice, safety, or overall health are of the utmost priority. 

Weightlifting for weight loss requires professional guidance and should be attempted with sufficient knowledge about weights, your body type, and the right diet to practice.

Having all these with the desire and determination to achieve your fitness goals will get you looking and feeling the way you want in no time.

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