Why Strength Training Is the Best Way to Burn Fat in Women with Obesity
Some people may think that strength training, such as lifting weights, is for bodybuilders. For women with obesity, strength training is the best way to burn fat. This is because, this fitness routine will improve their health and beauty. You might have been asking, Is strength training good for obese women? I tell you, this workout can do wonders. Are you ready for this? Let’s dig into why building muscle is the ultimate fat-burning game-changer for overweight women. Also, you will also have a little fun while we go along.
What Makes Strength Training So Effective for Fat Loss?
Strength training will help you lose weight and build muscle tissue at the same time. This means, it will lead to a higher body metabolic rate. More muscle also helps your body burn more fat. Therefore, you will lose weight and still keep your strength (Corewell Health, 2024). So, why is a strength training exercise your body’s secret weapon for long-term metabolic health?
It Burns Your Calories While You Sleep:
Strength training increases your resting metabolic rate (RMR). This means that, after doing your strength training, you will continue to burn more calories even when sleeping. It will also work even when at rest watching your favorite show. So, the faster your body burns calories, the more you lose weight each day (Corewell Health, 2024).
Building muscle correlates with an increased metabolism as it increases the rate at which your body burns calories. The bigger your muscles become, the more energy they need to repair themselves. This will lead to an increased fat burn due to the muscles drawing from fat reserves to repair themselves (Gaskell, 2023).
This Builds Your Lean Muscle:
Your muscle is metabolically active, meaning it burns more calories than fat tissue, even at rest. So, if you build muscle, you can speed up your metabolism and burn more fat when you exercise (Corewell Health, 2024).
It Targets Your Visceral Fat:
Some women often ask, can strength training help women burn fat faster? This exercise will surely help burn your body fat according to research. It can reduces harmful visceral fat (fats around your internal organs) more effectively than cardiovascular exercise (5 Bridges Health and Fitness, 2023).
It Balances Your Hormones:
Strength training can help regulate insulin, cortisol, and other hormones tied to weight management. This means that some hormone-related health problems, such as diabetes, can be prevented or controlled (Gaskell, 2023).
This Boosts Your Confidence:
There’s nothing like lifting something heavy to remind you how strong and capable you are. So, women who lack self-confidence or have low self-esteem will benefit from strength training programs.
Addressing Some Myths About Workouts that Strengthen Women
It will be nice if we address a few common concerns about strength training and women’s fitness. After this, you can grab your dumbbells and jump into actions to to make yourself fit:
- Myth 1: Strength training will make you bulky like a man.
Reality 1: Women have lower testosterone levels, so your muscle will get toned, not bulky. It will build your lean muscle, but you will not become bulky. Because building muscle is a long, slow process that requires many years of consistency, dedication, and effort (Gaskell, 2023). - Myth 2: Cardio is better for fat loss.
Reality 2: Cardiovascular exercise burns calories during the workout, but strength training continues burning calories long after you’ve left the gym or the workout. - Myth 3: You need fancy or expensive equipment to get results fast.
Reality 3: Gym equipment is fine if you can afford it, but your body weight is an excellent tool; squats, lunges, and push-ups require zero equipment. So, you can achieve good results fast without gym tools.
Beginner-Friendly Strength Training Exercises for Overweight Women
There are some strength training exercises that women who are just starting can do. Even if they don’t want to go to the gym or use expensive tools. Also, it is always a good idea to start with low-impact strength training. This is done using only your body weight for resistance before going for harder ones (Leading Edge Personal Trainers, 2024). So, it is important you know how to lose fat with strength training right away. Now, what’s the best strength training workout for fat loss? Here are some simple exercises to get started:
1. Body-weight Squats:
Squats are a great exercise for working your lower extremities, and it also requires stability and mobility. You can modify it by doing squats over a chair or bench. Here, you lower into a seated position and then push yourself back up to a standing position. Stand with feet shoulder-width apart and lower yourself as if sitting in a chair. You can do 3 sets of 10-12 repetitions a day (Leading Edge Personal Trainers, 2024).
2. Modified Push-Ups:
Push-ups are a great compound exercise for building the upper-body and core strength. You can easily modify this exercise by starting from your knees, or you can perform it elevated from the wall. As you progress, you can aim to do full push-ups from the floor and even other variations of push-ups (Leading Edge Personal Trainers, 2024).
3. Deadlifts (with Light Weights):
A deadlift is a strength training exercise where a loaded barbell is lifted off the ground. This is carried from a stabilized, bent-over position with knees free to bend. Then strengthen your back and legs. For women who don’t have weights, they can try using water bottles.
4. Plank Holds:
The plank is a great exercise because it involves your entire body and engages your core. It’s a great way to build strength and get your heart rate up. You can start with 20 seconds and work your way up until you can work up to a minute (Leading Edge Personal Trainers, 2024).
5. Resistance Band Rows:
Resistance bands are perfect for your back and arms. These bands are inexpensive and versatile. Whatever your fitness goal is, resistance band workouts can help you achieve them while catering to your unique fitness needs (Lit Method, 2023).
Long-Term Benefits of Strength Training for Women with Obesity
Strength training isn’t just about burning your calories; it’s an investment in your health. So, what are the benefits of lifting weights for women with obesity? Exercise helps every aspect of your health, providing immediate and long-term benefits. Now, let’s see how strength training is the best way to burn fat:
- Improved Bone Density: Weight-bearing exercises reduce the risk of osteoporosis.
- Enhanced Joint Health: Stronger muscles support your joints, reducing pain and stiffness.
- Better Balance and Posture: Core-strengthening moves keep you steady and upright.
- Sustainable Weight Loss: Unlike quick-fix diets, muscle building supports gradual, lasting fat loss.
- Mental Health Boost: Exercise releases endorphins, reduces stress, and even combats depression.
A Simple Weekly Strength Training Routine for Women with Obesity
For plus-size women to burn their body fats and improve their fitness, they need to maintain a workout routine they enjoy. Women with obesity can join a fitness group or do some exercises regularly on their own. Here is a beginner-friendly plan to try at home:
- Day 1: Lower Body: You need to engage in some workouts that will strengthen your lower body. You can do 3 sets of squats with 12 repetitions, 3 sets of glute bridges with 15 repetitions, and 3 sets of lunges with 10 repetitions per leg.
- Day 2: Upper Body: You can engage in some workouts that will strengthen your upper body. This includes 3 sets of Modified Push-Ups with 10 repetitions. Follow this with 3 sets of Resistance Band Rows with 12 repetitions. You can do 3 sets of Overhead Shoulder presses (with weights or water bottles) with 10 repetitions
- Day 3: Core and Active Recovery: You can engage in some slight workouts that will strengthen your core and promote active recovery. This includes 3 sets of 20-30 seconds of plank holds. This is followed by 3 sets of bird-dog exercise with 10 repetitions per side, and light yoga or stretching.
Keep Your Workout Fun and Motivating
Exercise generally could be challenging, especially when just beginning. But strength training doesn’t have to feel tedious; it needs to have some fun. Strength training is the best way to burn fat. So, follow these ways to make it enjoyable and motivating:
- Enjoy a Good Music: Create a playlist that keeps you high and energized.
- Find a Fitness Partner: Workout with a friend for accountability, motivation to make it fun.
- Celebrate Your Wins: Whether it’s lifting heavier weights or just showing up consistently, reward yourself.
- Track Your Progress: Keep a journal of your repetitions and weights because it is satisfying to see improvements in your fitness journey.
- Mix It Up with Other Workouts: Add variety to your routine to keep things interesting.
A strength training exercise is a game-changer for women with obesity. It offers not just fat loss but a wealth of health benefits. Strength training is also empowering, making you feel stronger, more capable, and in control of your health. So, strength training is the best way to burn fat in women because of numerous benefits they get.
REFERENCE
- Corewell Health (2024). Cardiovascular Training Vs. Strength Training for Weight Loss. Retrieved 7 January 2025 from https://www.beaumont.org/services/weight-loss/cardiovascular-training-vs-strength-training-for-weight-loss#
- Gaskell, S (2023). 5 Benefits of Strength Training for Weight Loss. Retrieved 7 January 2025 from https://appliednutrition.uk/blogs/all/5-benefits-of-strength-training-for-weight-loss?
- Leading Edge Personal Trainers (2024). Strength training for obese beginners—here’s why it’s so effective! Retrieved 7 January 2025 from https://leadingedgeny.com/strength-training-for-obese-beginners-heres-why-its-so-effective/
- 5 Bridges Health and Fitness (2023). Fitness: Workouts for Overweight Beginners. Retrieved 7 January 2025 from https://5bridgeshealthandfitness.com/blog/workouts-for-overweight-beginners/
- Lit Method (2023). Resistance Band Workouts for Women: 30 Whole Body Exercises for Ladies. Retrieved 7 January 2025 from https://www.litmethod.com/blogs/boltcut-blog/resistance-band-workouts-for-women?