Resistance Training for Weight Loss

• Why resistance training supports weight loss.
• How to include strength exercises in your routine without a gym.
• Tips for getting started safely and effectively.

Exercising to support weight loss often centres around cardio activities like walking, running and cycling. While these are fantastic for your overall health, resistance training is another type of exercise that often gets overlooked. By incorporating strength-based workouts into your routine, you can unlock additional benefits, such as improved muscle strength and a greater ability to maintain your results over the long term.

How does resistance training support weight loss?

Resistance training helps reduce body fat while building muscle. When you lift, push, or pull weights (or any form of resistance), your muscles experience tiny tears. As your body repairs these, it builds stronger and bigger muscles.

Muscle tissue burns more calories at rest than fat, so having more muscle boosts your metabolism. This means your body burns more energy even when you're not exercising, helping you lose fat and improve your overall metabolic health.

Do I need to lift weights or go to the gym?

Not at all! Strength training doesn’t have to involve a gym or intimidating equipment. You can easily do it at home, in a park, or even in your garden.

Here are some simple ways to include resistance training in your routine:

• Resistance bands: Ideal for beginners, they’re lightweight, effective, and safe.
• Dumbbells or kettlebells: Great for home workouts that build strength and tone.
• Bodyweight exercises: Moves like squats, planks, calf raises, or wall push-ups use your body weight as resistance.
• Chair-based exercises: Perfect for those with mobility issues. Adding resistance bands can make these workouts even more effective.
• Exercise snacking: Fit short bursts of strength exercises into your day, like doing a few squats or push-ups during a TV break or a set of lunges while waiting for the kettle to boil.
• Online workouts: The Roczen app offers a range of options, such as single exercises and workouts for you to follow.

Staying safe and getting started

When trying new exercises, it’s important to focus on safety and proper technique. Here are a few tips:

• Seek professional guidance: If you’re unsure about how to perform exercises, consider working with a personal trainer or following reputable online tutorials.
• Listen to your body: Start slowly and avoid pushing yourself too hard, especially if you’re new to exercise.
• Check with your GP: If you have any health concerns or injuries, speak with your doctor or a physio before beginning a strength training routine.

Common concerns about strength training

If you’re worried that resistance training might make you look like a bodybuilder, rest assured it won’t! Building large muscles requires intense training with heavy weights, which isn’t part of most strength workouts.

Summary

Resistance training offers a unique and effective way to support weight loss while boosting your overall health and strength. The best part? You don’t need expensive equipment or a gym membership to get started. With tools like resistance bands, dumbbells, or even just your own body weight, you can create a routine that fits into your life, wherever you are. Begin with small steps, stay consistent, and watch as you grow stronger, leaner, and more energised.