If you’re trying to lose fat, you might think cardio is the best answer. It’s a common misconception but in reality, strength training (resistance training) is one of the most effective ways to lose fat, build strength, and improve your overall health.
Lifting weights doesn’t just burn calories in the gym, it triggers fat-burning at a cellular level, enhances metabolism, and builds a stronger, more resilient body.
Here’s how I approach strength training for fat loss, and why it should be a key part of your fitness journey.
Why Strength Training Works for Fat Loss
Many people believe that cardio is the best way to burn fat, but science tells a different story:
Strength training improves fat metabolism: Research shows that resistance training activates fat-burning processes in the body, helping to reduce overall fat mass.
It reshapes your body, not just your weight: Unlike cardio, which may cause muscle loss along with fat loss, strength training preserves lean muscle while reducing visceral fat, leading to a more defined and toned look.
Your body burns more calories at rest: Muscle is metabolically active, meaning the more lean muscle you have, the higher your resting metabolic rate (RMR), leading to greater long-term fat burning.
The afterburn effect keeps you burning fat post-workout: Strength training increases excess post-exercise oxygen consumption (EPOC), meaning your metabolism stays elevated for hours after training.
The result? You burn more fat, build muscle, and improve your body composition without spending hours doing cardio.
How to Train for Fat Loss
If you want maximum fat loss, here’s how I recommend structuring your training:
1. Train 3-4 Times Per Week
You don’t need to train every day. Three to four well-structured sessions per week are enough to drive fat loss while allowing your body to recover.
2. Focus on Compound Exercises
Instead of spending time on isolation exercises (like bicep curls or leg extensions), prioritise compound movements - these are exercises that work multiple muscle groups at once.
Squats
Deadlifts
Presses (bench press, overhead press)
Rows & Pull-ups
These exercises burn more calories, build functional strength, and maximise fat loss more effectively than isolation exercises.
3. Alternate Between Strength & Hypertrophy Phases
To keep progressing, I cycle through different rep ranges:
Phase 1 - Hypertrophy: 10-12 reps (muscle endurance & fat burn)
Phase 2 - Functional Hypertrophy: 6-8 reps (strength & muscle growth)
Phase 3 - Hypertrophy: 8-10 reps (balanced approach)
Phase 4 - Relative Strength: 5 reps (pure strength)
This prevents plateaus and keeps your body adapting for ongoing fat loss.
4. Use Full-Body or Upper/Lower Splits
For fat loss, I recommend full-body workouts or upper/lower body splits, rather than focusing on one muscle group per session.
A typical week might look like:
Monday: Full body
Tuesday: Rest
Wednesday: Upper body
Thursday: Rest
Friday: Lower body
Saturday & Sunday: Rest or additional full body (optional)
This ensures maximum fat burning while allowing for proper recovery.
5. Control the Eccentric (Lowering) Phase
Many people rush their exercises, missing out on a key opportunity to build strength, muscle tissue, and improve technique. The eccentric phase (the lowering portion of the movement) plays a crucial role in muscle development, which in turn supports fat loss by increasing metabolism and enhancing post-workout calorie burn.
By slowing down the eccentric phase so it takes 3-4 seconds, you can:
Increase muscle tension, leading to greater muscle growth and strength development.
Improve technique by reinforcing control and movement efficiency.
Enhance joint health through better stability and time under tension.
Boost metabolism and fat loss by maximising building lean muscle in each workout, which increases energy expenditure even at rest.
To maximise results, apply controlled eccentrics to key movements like squats, deadlifts, presses, and pull-ups.
6. Pair Exercises to Keep Your Heart Rate Up
Instead of long rest periods, pair exercises into ‘supersets’ to increase training volume, improve cardiovascular conditioning, and maximise efficiency.
By combining two exercises back-to-back, you can:
Increase total training volume without reducing weight or intensity.
Improve cardiovascular conditioning by keeping your heart rate elevated.
Save time while maintaining intensity and muscle engagement.
For example, try:
Leg press + lat pulldown
Incline dumbbell press + chest-supported row
This approach burns more calories, builds muscle endurance, and gets more done in less time - ideal for effective fat loss training.
7. Recovery Matters - Don’t Skip Rest Days
More training doesn’t always mean better results. Fat loss happens when your body recovers.
You should also make sure you build in rest periods between sets or supersets:
Rest at least 60-90 seconds for higher rep ranges (10-12 reps).
Rest 90-120 seconds for 6-8 reps.
Rest 3-4 minutes for 5-rep strength phases.
A well-structured plan allows progress without burnout.
Strength Training: Beyond Fat Loss
While fat loss is a key goal, strength training has many other benefits that go beyond just looking leaner:
Stronger, More Mobile Body: Builds muscle strength and joint stability, reducing the risk of injuries and improving everyday movement.
Better Bone Health: Increases bone density and reduces the risk of osteoporosis and fractures.
Improved Metabolic & Heart Health: Helps manage or prevent diabetes, heart disease, and high blood pressure.
Mental & Cognitive Benefits: Boosts mood, reduces anxiety and depression, and improves brain function.
Longevity & Independence: Maintaining strength as you age helps you stay active, mobile, and independent for longer.
This is why strength training should be a lifelong habit - not just a tool for fat loss.
Cardio: Where It Fits Into the Plan
Cardio still plays a role, but it shouldn’t be your main focus. I recommend interval-based cardio (rather than long, slow sessions) to maximise fat loss while preserving muscle.
Perform cardio after weight training or on separate days.
Use interval training of 20 seconds of all-out effort, 80 seconds rest (1:4 ratio).
Keep sessions short and intense (20-30 mins max).
This ensures you burn fat without losing muscle.
The Best Way to Combine Strength Training & Nutrition
Strength training alone won’t get you results if your nutrition is off. The most effective approach pairs resistance training with smart nutrition.
Prioritise protein intake to fuel muscle growth and satiety.
Eat whole, unprocessed foods to support your metabolism and reduce cravings.
Manage portion sizes so you’re in a calorie deficit without feeling deprived.
Studies show that pairing strength training with proper nutrition significantly reduces fat mass while preserving lean muscle, you can find out more about our approach to nutrition for fat loss in our blog here.
Final Thoughts: Lift Smart, Lose Fat, Get Strong
Strength training for fat loss isn’t about lifting as heavy as possible or spending hours in the gym it’s about being smart with your training.
Train efficiently, focus on compound movements, and fuel your body properly and the fat loss will take care of itself.
Are you looking for a personal trainer near you?
At Pinnacle Strength Lab, we help busy professionals, athletes, and everyday gym-goers build strength and lose fat in a science-backed, sustainable way. You can find us in Medstead, near Alton, Hampshire.
Want a personalised approach to fat loss? Book a free, no-obligation call today, and let’s create a plan that works for YOU.
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