Fat Loss – Why Lifting Weights Is More Effective Than Cardio

When we think of losing fat, the first action we picture in our head is to start running, walking, swimming or any form of cardio training. But is that actually the best fat loss solution? In this blog, we are going to look into why cardiovascular exercise has many benefits, but when it comes to losing fat mass effectively and sustainably, lifting weights deserves the spotlight.

For fat loss, total body weight should not be your target: Focus on Body Composition

Another go-to habit, when we focus on losing weight, is to check with a scale where we are at. But the reality of the fact is not as simple. When using a regular scale, you are looking at the total mass of your body, which includes not only your fat, but also your muscle mass, bone mass, etc…

Indeed, losing weight isn’t the same as fat loss. Therefore, you should know that when you restrict calories, up to 50% of the weight you lose may come from muscle, not fat–unless you intentionally preserve it through strength training.

Muscle is essential for more than movement – it’s a metabolically active tissue. That means it burns more calories at rest than fat. The more muscle you have, the higher your basal metabolic rate (BMR), making it easier to maintain fat loss long-term.

Muscles Are Our Metabolic Engine

When talking about muscles, we need to change the perspective on their functionality. The locomotive aspect of muscles, which means the ability of the muscles to move the skeletal system, is just one aspect of them, but not the only one. Therefore, when thinking about muscles, start considering that they are also glucose-hungry machines; indeed, they pull sugar out of the bloodstream and help convert it into usable energy. This process is critical for managing blood sugar and inflammation, which are two major drivers of fat storage and chronic disease.

So to simplify it, less muscle mass means less body efficiency at using energy, therefore becoming more prone to storing excess calories as fat. Behind this mechanism lies the reason why losing weight without building muscle mass is not a long-term solution, as you will gain weight back.

The Double Side of Cardio (When done on its own)

When trying to lose weight, it becomes a combination of cardio and less energy intake (a certain type of diet), and to it you add the fact that muscles are not loaded, and by loaded I mean put under strength activities, it becomes easier to lose muscle mass. This happens because the body goes into a calorie deficit, and in order to keep functioning, it is going to take energy off the muscles themselves, reducing their size. This is an extra reason to ensure you are loading those muscles, to ensure the energy to burn is taken from fatty tissue.

All of this does end up with yes, a weight loss, but also weakens the very system that helps keep fat off.

It’s Never Too Late – Muscle Responds at Any Age

This is a topic that we have seen in other blogs, and it is time to remember that age is only a perspective and not a mandatory fail.

The body is designed to respond to stimulus, and get stronger and stronger under new and constant stimulus; it doesn’t matter the age.

In fact, even older adults, including those in their 60s, 70s, and 80s, can gain strength and improve body composition with the right program. Muscle stem cells (satellite cells) remain responsive well into late adulthood. You don’t need to be a lifelong athlete – many people start lifting in midlife and see dramatic improvements in energy, mobility, and fat loss.

How to Lift for Fat Loss

As per all the forms of training, there are certain aspects that need to be respected to achieve the desired goal. For fat loss, then, you may want to look into:

• Focus on compound lifts such as Squats, deadlifts, bench press, and rows, so that you work multiple muscles and burn more calories.

• Train to near failure, which means from 4 heavy reps or 10 moderate ones, but with progressive overload.

• Lift 3–5 times per week as consistency beats intensity. And if a week you can do less, it’s ok, don’t be hard on yourself.

• Look into your eating habits, talk to your local GP about your eating habits and see if you need a referral to a specialist for improving your food habits.

• Add sprint intervals twice weekly: Brief, high-intensity cardio can enhance fat burning and insulin sensitivity without causing muscle loss.

Fitness Class at Melbourne Massage and Treatment

At Melbourne Massage and Treatment, in Fitzroy North, I got the skills and the equipment needed to help you achieve your goal, but also, help you learning how to deliver safe exercises for your wellbeing and your athletic preparation.

Indeed, when talking about lifting weights, we always want to look at first where your training level is, what your abilities are, and with no judgment, take the first step from there and help you to achieve your short-term and long-term goals.

If you are keen to learn more and want to have a chat about your goals, book a 15-minute free online consultation now, so that we can discuss how I can help you and where we can get you with your exercise routine.

In Conclusion: Lift First, Then Move More

In this blog, we emphasised how strength training is ideal for fat loss, and what we want to tell you with this is that cardio has a place for heart health and endurance, but it’s not the most effective path to long-term fat loss. Prioritising strength training, especially as you age, helps preserve muscle, boost your metabolism, and shift your body into a fat-burning machine.

And most importantly, let’s stop chasing a number on the scale. Instead, start chasing strength, power, and metabolic resilience.

FAQ – Strength Training vs Cardio for Fat Loss