Will Lifting Weights Help Me Lose Fat?

“Will lifting weights help me lose fat?”

Ladies, if you’re looking to lose fat and feel stronger and more confident in your body, weight training is one of the best tools you can use. At CrossFit MetroEast here in Belleville, we help women of all ages—yes, even those of you in your fabulous 40s, 50s, and 60s—achieve their goals, whether that’s dropping fat, building strength, or simply feeling amazing in their own skin.

Before we dive in, let’s clarify something. Most women who say they want to lose fat aren’t just looking to lose weight on the scale—they’re looking to feel leaner and have more defined muscle tone. To achieve that “toned” look, you need two things: fat loss and muscle building. That’s where weight training comes in.

Cardio vs. Weight Training: What’s the Difference?

Cardiovascular exercises—like walking, swimming, or cycling—are great for burning calories during the workout. For instance, a 180-pound person might burn about 410 calories in 30 minutes of moderate cycling. Compare that to vigorous weight training, which might burn closer to 246 calories in the same amount of time.

But here’s the thing: weight training is a long-term game-changer when it comes to fat loss. Here are two key reasons why:

1. Weight Training Builds Muscle—and Muscle Burns Calories

Here’s the secret: muscle is “expensive” for your body to maintain. That’s a good thing! A woman with more muscle on her frame will burn more calories—even when she’s not doing anything. Fat, on the other hand, doesn’t burn much energy at rest.

Let’s break it down:

• 10 pounds of muscle burns about 50 calories a day, even if you’re just relaxing on the couch.
• 10 pounds of fat burns only 20 calories.

It might not sound like much, but over time, the difference adds up. For example, if you build 10-15 pounds of muscle, you’ll be burning an extra 150-200 calories per day without lifting a finger.

At CrossFit MetroEast, we guide our clients through strength-training routines that help build this calorie-burning muscle. Plus, lifting weights is especially important when you’re losing weight. Without resistance training, you risk losing muscle mass along with fat—and that’s the last thing you want. Muscle gives you strength, shape, and tone, so preserving it is crucial!

2. You Burn Calories Long After Weight Training

Here’s another reason weight training is so powerful: it keeps working for you long after you’re done. When you train hard, your body burns calories not only during the session but also afterward as it works to recover.

This is called excess post-exercise oxygen consumption (EPOC), but you can just think of it as the “afterburn effect.” Depending on the intensity of your workout, this calorie burn can last anywhere from 16 to 38 hours—or even longer!

At CrossFit MetroEast, we use specific training methods that maximize this effect. By combining weight training with conditioning exercises, we help you torch calories during the workout and after, setting you up for fat-loss success.

Why Work With a Coach?

Trying to figure out the best way to lose fat can feel overwhelming. That’s where we come in. At CrossFit MetroEast, we work one-on-one with women like you to create personalized plans that fit your goals, lifestyle, and fitness level.

Here’s what you can expect:

• A tailored mix of weight training and conditioning exercises.
• Guidance on how often to train and how long workouts should be.
• Adjustments to your plan as you progress to make sure you keep seeing results.

Our goal is to make sure you feel supported every step of the way. Losing fat and building muscle doesn’t have to be a guessing game—you just need the right plan and a little encouragement!

So, Will Lifting Weights Help You Lose Fat?

The answer is a resounding yes! But remember, it’s just one piece of the puzzle. To feel and look your best, a combination of weight training, conditioning, and smart nutrition is key.

If you’re ready to take control of your health and feel stronger and more confident, come visit us at CrossFit MetroEast in Belleville. We’d love to help you build strength, burn fat, and create the healthiest, happiest version of yourself! Book a Free Consultation to set up a plan for success today by clicking HERE.

Let’s get started—you’ve got this!