Resistance Training for Fat Loss, Flexibility and Mobility

Some people’s favorite exercise is curling up with a good book. While that’s fun, curling up with a dumbbell can provide some fantastic benefits as well! If you’re looking to shed fat, and lean muscle, and boost energy, make resistance training your pal.

Resistance Training for Fat Loss

So, we all know cardio is for fat loss or weight loss, stretching is for mobility and injury prevention, and resistance training is for muscle and strength, right? Well, turns out resistance training (also called strength training or weight training) can also be just as beneficial for fat loss and even help with flexibility and mobility.

It helps with fat burning because muscle is more metabolically active than fat. So, if you’re resistance training, you’ll burn more fat even when you are not exercising. Cardio along does have that same benefit.

Plus, you won’t have to lose as much weight to get lean if you resistance train! That’s because when you add muscle, your body fat decreases even if your weight stays the same. 

For example, if you lose 20 pounds of fat and gain 10 pounds of muscle, you only need to drop 10 pounds on the scale to achieve the same reduction in body fat percentage.

That’s the magic of resistance training for fat loss. Vigorous workouts can also burn just as many calories as hitting the treadmill, but with the added muscle and metabolic benefits. Plus, it’s a lot more fun than cardio.

When done correctly and with a full range of motion, you’ll also see improvements in mobility and flexibility. Resistance training doesn’t just build muscle, it also builds joint tissue and bones. This can make it a game-changer for preventing injuries and pain. 

Studies have shown resistance training also include mental benefits like boosted confidence and feelings of well-being. For instance, a 2024 study demonstrated that resistance training effectively improved depressive and anxiety symptoms in older adults. 

The sense of accomplishment from lifting heavier weights or increasing reps gives you mental wins long after you leave the gym. It also releases endorphins, which are your brain’s feel-good chemicals that reduce stress, anxiety, and depression. These hormones naturally help with pain and mood, giving you a post-workout high. 

Bottom line: if you want to look and feel great, resistance training should be a part of your routine. 

Resistance Training Exercises to Help With Fat Loss

Resistance training is more than just bench and curls. Here are five examples of resistance exercises that will help you build lean muscle and torch fat. 

1. Squats

Squats are a very effective exercise for functional strength, building legs, and boosting your metabolism! At Chris Protein Personal Training, we love this exercise because it engages large muscle groups like quads and the glutes! Each rep makes you stronger and more capable. 

2. Deadlifts

Deadlifts are among one of the best exercises to incorporate into resistance training workouts. They can be done a variety of ways too, so if you've had trouble with them in the past, don't worry, there are a wide variety of variants that will target your glutes, hamstrings and lower back. The benefits also extend to your upper back and grip strength for a very full workout.

3. Lunges

Lunges let you target one leg unilaterally and challenge your stability. This exercise strengthens your stepping ability, whether you’re going backward or forward. You can use this exercise to correct muscle imbalances and improve your daily movement patterns, as well as build muscle in your legs and booty. 

4. Planks

Planks are among the simplest exercises at the gym, yet they require significant concentration. This resistance training exercise targets your abs primarily. Beginners should do a plank for about 15 seconds and gradually increase as their stamina improves.

5. Farmer’s Walk

The ranch might be a long way from the gym, but this exercise is still very beneficial. Farmer’s walk involves walking while holding heavy dumbbells in your hand, as if carrying hay bales or groceries. You’ll work lots of muscle groups! Try the exercise in our all-inclusive gym and outdoor workout area for even more fun. 

Resistance Training Benefits

From squats to curls, resistance training will lift your spirits and provide a myriad of benefits!

• Metabolic rate: Resistance training positively affects your metabolism by building muscle. More muscle mean a higher metabolic rate, which means easier fat burning.

• Body composition: More muscle, plus less fat, means improved body composition, which makes your body look better. Think tone, definition, and shape.  

• Joint health: Experts say strength training improves pain and functionality, even for those with joint issues. 

If this hasn't convinced you to start resistance training, then give us a call and we'll provide even more motivation...we're trainers, it's what we do!

Build Your Rep-Utation at Chris Protein Personal Training

Resistance training is the secret weapon for body transformations. While cardio is great, for getting in your best shape you've got to include some strength work. Squats, lunges, farmer’s walk, and other strength movements can really elevate your fitness journey. 

If you’re ready to burn fat, build muscle, and improve mobility, book a free transformation session with Chris Protein Personal Training in Austin! Your first visit includes a facility tour, an outline of your goals and a comprehensive assessment.