Why is resistance training important in a weight loss programme?

1. Why is resistance training important in a weight loss programme?

When starting a weight loss programme, most people focus on dietary changes and cardio-style exercise. However, resistance training, such as weight training, resistance bands, or bodyweight exercises, is a core piece that is often overlooked. Unlike cardio, which mainly burns calories, resistance training helps preserve lean muscle mass while you lose fat. That difference matters: when muscle mass is maintained or increased, your body burns more calories at rest, which supports more sustainable weight loss (Willis et al., 2012). For people using a weight loss treatment, adding resistance training can meaningfully improve body composition and make the overall programme more effective.

2. Preserve muscle, improve BMI, lose more fat

One of the biggest challenges in any weight loss programme is making sure the weight you lose comes primarily from fat, not muscle. This is especially important for people with a higher BMI or living with obesity, because improving body composition can lead to better metabolic health. Studies show that combining resistance training with a calorie deficit leads to greater fat loss and improved BMI, compared with diet alone (Weinheimer et al., 2010). For patients on a weight loss treatment, resistance exercises can help target stubborn fat while protecting lean tissue, supporting a healthier and more effective fat loss journey.

3. Resistance training as a tool for long-term weight management

Keeping weight off after a structured treatment phase is often one of the hardest parts. Resistance training supports long-term weight stability by boosting metabolism and helping prevent weight regain that can happen when muscle mass drops too quickly (Thomas et al., 2014). A stronger, more muscular body is metabolically more efficient, which means patients can typically eat more calories without regaining weight. This becomes especially important when transitioning from intensive treatment phases into long-term weight maintenance strategies.

4. How to start resistance training safely

For people who are new to exercise or who have mobility limitations linked to obesity, resistance training can be adapted to any fitness level. Starting with bodyweight movements, such as squats, wall push-ups, or chair-assisted exercises, can be a safe and accessible entry point. Over time, as strength improves, light weights or resistance bands can be added to keep making progress. Adding this approach to a weight loss programme just two to three times per week can lead to noticeable improvements in strength, energy, and confidence. For those using a weight loss treatment or product, combining it with physical activity can speed up results and help patients feel more in control of their health.

References:

• Willis, L. H., Slentz, C. A., Bateman, L. A., et al. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of Applied Physiology, 113(12), 1831–1837.
• Weinheimer, E. M., Sands, L. P., & Campbell, W. W. (2010). A systematic review of the separate and combined effects of energy restriction and exercise on fat-free mass in middle-aged and older adults. Nutrition Reviews, 68(7), 375–388.
• Thomas, D. M., Bouchard, C., Church, T., et al. (2014). Why do individuals not lose more weight from an exercise intervention at a defined dose? An energy balance analysis. Obesity Reviews, 15(9), 659–668.