Can Strength Training Burn Fat? (2026)

By Amanda Boike Fitness

When most people think about losing weight, the first thing that comes to mind is cardio - running, biking, or sweating it out on the elliptical. But what if I told you strength training might be just as effective, if not more, when it comes to burning fat and keeping it off? Let’s explore how lifting weights can help you reach your goals - and how to build a plan that works.

Cardio or Weightlifting: Which Is Better for Weight Loss?

Both cardio and weight training can help you in the body recomposition process (this means building lean muscle while losing fat), but they work in different ways. The best choice for overall health: Often, it’s a mix of both.

Do I have to do cardio to burn calories?

While aerobic activities like running, swimming and calisthenics typically burn more calories per 30 minute session than weight lifting, we recommend a weekly does of at least 150 minutes of light-moderate intensity cardio or 75 minutes of vigorous cardio for optimal cardiovascular health. If your goal is body recomposition, the best approach is calculating your Basal Metabolic Rate (a simple calculator like this one will give you an idea of yours) and eating at or below your maintenance calories to create a calories deficit while maintaining an active lifestyle.

Weight training changes body composition and sustains caloric burn

Strength training might not burn as many calories as cardio during your workout, but it offers something just as powerful - more lean muscle mass. And muscle burns more calories at rest than fat does. That means the more muscle you have, the more your body burns calories 24/7 - even when you're watching TV or sleeping.

Strength training also helps you preserve muscle while losing fat, which means you look leaner and feel stronger over time. It’s a long-term approach to fat loss that transforms how your body feels and functions.

HIIT provides similar benefits to cardio and weights in less time

High-Intensity Interval Training (HIIT) combines the best of both worlds. It alternates bursts of intense movement with periods of rest, which can boost your cardiovascular health in a short amounts of time. 1-2 10-15-minute HIIT sessions per week supports heart health and boosts metabolism after the workout ends.

Using more than one type of exercise is most effective

Mixing up your workouts helps you stay motivated, avoid plateaus, and target your body in different ways. Combining cardio, strength training, and HIIT with proper nutrition gives you the most well-rounded benefits - fat loss, muscle tone, improved heart health, and optimal daily function.

How much should you exercise per week?

For general health and weight loss:

• Aim for at least 150 minutes of moderate cardio (like brisk walking) or 75 minutes of vigorous cardio (like running) per week.

• Include strength training for all major muscle groups at least one-to-two times a week.

• You can break workouts into smaller chunks if needed — 10 minutes here and there adds up.

  
  

Which types of exercise should you do to lose weight?

Do what you enjoy - you're most likely to stick with it!

• Cardio helps support heart health.

• Strength training boosts metabolism and helps maintain lean muscle mass.

• HIIT offers cardio benefits in a short amount of time.

• Monitoring your nutrition is best for creating a calorie deficit necessary for fat loss (200-400 calories per day is optimal)

  
  

Choose what fits your lifestyle and goals.

Both diet and exercise are critical for long-term results

You can’t out-exercise a poor diet. To lose weight, you need to burn more calories than you consume - but that doesn’t mean starving yourself, or working yourself to exhaustion.

Focus on:

• Eating nutrient-dense foods (like lean proteins, fruits, vegetables, and whole grains)

• Drinking enough water

• Fueling your body for recovery and muscle building- consume .75g-1g of protein per pound of body weight

  
  

Consistency with your workouts and your meals is the key to long-term success.

The takeaway

Yes - strength training can absolutely help you burn fat. It might not always show up as fast as you'd want on the scale, but when done consistently, it reshapes your body, boosts your metabolism, and helps you lose fat while keeping your strength. When combined with cardio, a healthy diet, and movement you enjoy, strength training becomes a powerful tool in your weight loss journey.

Cardiovascular Training Vs. Strength Training for Weight Loss

Let’s take a closer look at how cardio and strength training compare.

What’s the difference between cardiovascular exercise and strength training?

Cardio raises your heart rate and improves your lungs and heart function - think running, swimming, or dancing. Strength training uses resistance (like weights or your body weight) to build muscular strength and endurance - think squats, lunges, push-ups, and dumbbell work.

Cardio and strength training for weight loss

Both are beneficial for overall health, and a combination is best for maintaining a healthy lifestyle while losing fat:

• Cardio supports your heart and lungs

• Strength training helps you maintain muscle mass while losing fat, leading to a defined physique and optimal functional movement.

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The best weight loss results come when you do both regularly- combined with proper nutrition.

Example exercise routines combining strength training and cardio

Here’s a sample weekly plan:

• Monday: 30-minute upper body strength session (bodyweight or weights, like the workouts offered by ABF Online) + 30-minute brisk walk

• Tuesday: 30-minute lower body strength session (bodyweight or weights, like the workouts offered by ABF Online) + 30-minute brisk walk

• Wednesday: 30-minute upper body & core strength session (bodyweight or weights, like the workouts offered by ABF Online) + 30-minute brisk walk or 15 minute HIIT session

• Thursday:  Active Recovery Day

• Friday: 30-minute full body strength session (bodyweight or weights, like the workouts offered by ABF Online) + 30-minute brisk walk

• Saturday: Fun movement (hike, sports, gardening, etc.)

• Sunday: Optional walk + stretching

  
  

Other ways to lose weight

Exercise is important, but it’s only one piece of the puzzle. Sleep, stress, and food choices matter, too. If you’re struggling to get results, it’s okay to ask for support - whether from a coach, trainer, or healthcare provider.

Can strength training help you lose weight?

Absolutely. It:

• Builds muscle

• Boosts your metabolism

• Shapes your body (even if the scale doesn’t budge right away)

• Helps prevent weight regain and aids in blood sugar management

  
  

And you don’t need fancy equipment - just consistency.

What strength training can I do at home?

Great question! You don’t need a gym to get strong. Try:

• Bodyweight exercises: squats, push-ups, planks, lunges

• Resistance bands

• Household items as weights (like water bottles or soup cans)

• Stairs or hills for added resistance

If you're not sure where to begin, I can help guide you.

FAQ about Strength Training and Weight Loss

How often should I lift weights to lose fat? 2–4 times per week is a great start. Let your muscles rest at least a day between sessions.

Can I lose belly fat by lifting weights? Yes - but spot-reducing fat isn’t possible. Strength training helps reduce overall body fat, including around your midsection. For fat loss, calculate your Basal Metabolic Rate and eat at or slightly below (200-400 calories) your maintenance calories.

Will strength training make me bulky? No. Building large muscles takes specific training and diet. Most people gain lean, toned muscle instead.

Do I still need cardio if I lift weights? Cardio supports heart health and overall endurance. Doing at least 150 minutes of light-moderate intensity cardio per week is ideal for sustainable fat loss and overall fitness.

FAQ about Amanda Boike Fitness

Do you offer workouts for beginners? Yes! My programs are joint-friendly, beginner-safe, and designed to help you build strength without burning out.

Can I train at home with Amanda Boike Fitness? Absolutely. I design workouts and teach your the most effective exercises using just your bodyweight or light equipment.

What makes your training different? I use biomechanics-based techniques that load muscles without straining joints. I keep sessions effective, and doable - especially for women 40+ who want to feel strong and confident.

How do I get started? Visit www.amboike.com to explore personal training, or group programs designed just for you.

If you're ready to start your strength training journey, I’d love to help. Let’s build a strong, flexible body - together.