whether you’re 100 lbs overweight or just need to lose the last 15, strength training is one of the most effective ways to burn fat and build muscle.
Strength training helps you lose weight (and body fat) in a few different ways.
First, it helps you retain the muscle you have while eating a calorie deficit and losing weight.
Second, strength training has a much greater level of excess post-exercise oxygen consumption than aerobic exercise. What does this mean? When you finish a workout, your body needs to do a lot of work to replenish itself in order to bring itself back to a normal state (the way it was before you worked out). This takes a lot of energy, and some studies have shown that it can boost your metabolism for up to 38 hours after you finish your workout.
Not only that, but strength training can help increase your metabolism by speeding up your Resting Metabolic Rate (RMR). This is because it takes your body more calories to maintain muscle than it does to maintain fat. Estimates are that for every 1 lb of muscle you gain, your RMR goes up 30-50 calories!
If you’re looking for a workout in which you get the biggest bang for your buck, strength training is it. Strength training increases bone density, builds a stronger heart, reduces your resting blood pressure, improves blood flow, halts muscle loss, helps control blood sugar, improves cholesterol levels, and improves your balance and coordination
Now lets figure out your goals and see if you are training towards them?
Goal #1 Building size
|Three days per week as the optimal training frequency if your goal is to pack on size. At most, I wouldn't recommend more than three times per week and lifting close to 90% 1RM. If you're training twice per week, you need two total-body workouts. If you're training three days per week, you choose either total or split-body workouts
Goal #2 Strength gain
For most trainees who are serious about getting stronger, three to four workouts per week is probably ideal. If you're training four days, an upper-lower split with two workouts apiece is a great start.
If you're training three times per week, you could probably get away with total body workouts, but you're likely better served with an upper-lower split.
Goal #3 Shedding body fat
if your goal is to shed body fat, you want to burn as many calories as possible. Duh!
For fat loss clients, I often recommend a minimum of three workouts per week. However, depending on the client, their schedule, and their recovery capacity, that could be bumped up to six training sessions per week.
Three sessions would include strength training and some form of higher intensity cardio, while they could do longer duration/lower intensity cardio on their off days for both recovery and additional calorie burning purposes