In the pursuit of a healthier lifestyle and a fitter physique, many of us likely focus on cardiovascular exercises when we begin to think about “burning fat”. In fact, I agree that increasing caloric expenditure via running, cycling, rucking, etc., will increase your chances for optimizing body composition, especially if nutrition is dialed in. However, while these activities certainly have their place, I am always surprised at the lack of understanding that resistance training can offer in the fat loss discussions.

Here at Power Athlete, we place a large emphasis on resistance training in all of our programs. Sure, there are days where we place a higher attention on aerobic type work to help ensure those mitochondria are still working, but resistance training makes up the bulk of our programming days and there is a reason for this beyond simply building muscle and strength. Read more to find out why.

Immediate Fat Burning Effects of Resistance Training

During a hard resistance training session, your muscles work hard to overcome the external resistance provided. This effort requires energy, primarily sourced from glycogen stores within the muscles themselves. The average person carries somewhere between 400-500 grams of glycogen throughout the body. In contrast, that same person carries around ~100,000 grams of fat. While it is unlikely that someone would deplete all of their glycogen stores during a resistance training session, as those stores begin to decrease, the body starts to shift its attention to the breaking down of fat for meeting its energy needs. From a physiological standpoint, this sets resistance training apart for its ability to create a stimulus that: 1) builds muscle and connective tissue, 2) builds strength and bone density, and 3) contributes to fat burning. 

Moreover, the intense nature of the primal movements —such as squats and lunges, vertical and horizontal pressing—elevates your heart rate and metabolism. This heightened metabolic state persists even after you’ve completed your workout, a phenomenon known as excess post-exercise oxygen consumption (EPOC). Essentially, your body continues to burn calories at an accelerated rate post-workout to repair muscles, replenish energy stores, and restore normal metabolic function. You have likely experienced this phenomenon. Ever finished a hard training session, taken a shower, and then started to continue sweating in your new clothes? Yep, this is EPOC happening ~30-60 min post-workout still.

Long-Term Fat Burning Effects of Resistance Training

Beyond its immediate fat-burning effects, resistance training offers long-term benefits that contribute to sustainable fat loss:

Muscle Development:

Research consistently highlights the profound benefits of resistance training for muscle health and overall well-being. Current research shows that resistance training stimulates muscle protein synthesis, leading to increased muscle mass and strength (1). This process not only enhances physical performance but also supports metabolic health by boosting resting metabolic rate. Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. As you gain more muscle through resistance training, your resting metabolic rate increases, making it easier to maintain a healthy weight and burn fat throughout the day.

Improved Insulin Sensitivity:

Resistance training has been increasingly recognized for its significant impact on improving insulin sensitivity, a crucial factor in metabolic health and diabetes prevention. Research published in the Journal of Applied Physiology indicates that regular resistance training can enhance insulin sensitivity by promoting glucose uptake into muscles independent of insulin action (2). This effect is particularly beneficial as it helps regulate blood sugar levels more effectively. Moreover, resistance training increases muscle mass and reduces visceral fat, which are associated with improved insulin sensitivity and reduced risk of developing diabetes. These findings underscore the role of resistance training not only in building strength and muscle but also in enhancing metabolic function and overall health.

Enhanced Fat Oxidation:

A personal favorite of mine – our lab is currently in the process of demonstrating that following a hard resistance training session, fat burning can remain elevated for 2 hours post-training, in men and women. While these data are not yet published, past studies have shown that resistance training sessions can increase the enzymes responsible for fat oxidation (the process of breaking down fats for energy) (3,4). This means your body becomes more efficient at using stored fat as fuel during both exercise and rest periods.

Metabolic Rate Boost:

Building muscle through resistance training can increase your basal metabolic rate (BMR)—the number of calories your body needs at rest to maintain basic physiological functions. This elevated BMR helps you burn more calories throughout the day, contributing to gradual and sustainable fat loss.

Practical Tips for Effective Resistance Training

To maximize fat burning potential through resistance training, consider joining one of several Power Athlete training programs, where these following tips are integrated daily into each workout session:

Compound Movements:

Focus on compound exercises that target multiple muscle groups simultaneously, such as squats, deadlifts, rows, and presses. Here at Power Athlete, these fall into our Primal Movements. Due to the neurological demand, capacity for large load handling, and stressors to the skeletal muscle system, these exercises require more energy expenditure and stimulate greater muscle activation, promoting higher calorie burn.

Progressive Overload:

Stress to progress. Continually find ways to challenge posture and position in the primal movements.  This can be done in various ways whether it be through gradually increasing the weight, repetitions, or decreasing the rest between sets (to name a few) of your workouts. This progressive overload stimulates muscle growth and metabolic adaptation, enhancing fat burning potential over time.

Interval Training:

Minimizing rest, coupling exercises together (supersets), and keeping intensity >90% during the working portion of the exercise have all been shown to be effective strategies for increasing EPOC and extending the effects of fat burning post-exercise. The training program Johnnie WOD does a great job of this, as does the Power Athlete Metabolic Circuit found in Field Strong.

Conclusion

In conclusion, while cardio exercises have long been synonymous with fat burning, resistance training offers a dynamic and effective approach to achieving and maintaining a leaner physique. By incorporating resistance training into your fitness regimen, you not only burn fat during your workouts but also enjoy long-term metabolic benefits that enhance fat burning throughout the day. Whether you’re a seasoned gym-goer or new to strength training, harnessing the power of resistance exercises can significantly accelerate your journey towards a healthier, more energetic you.

Remember, the path to a fitter, leaner you begins with a commitment to consistent training and a balanced approach to resistance and cardiovascular training. If you want to learn more about the methodology that drives Power Athlete, head on over to the Power Athlete Methodology course and get signed up today.

References:

1. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376-384.

2. Holten, M. K., Zacho, M., Gaster, M., Juel, C., Wojtaszewski, J. F., & Dela, F. (2004). “Strength training increases insulin-mediated glucose uptake, GLUT4 content, and insulin signaling in skeletal muscle in patients with type 2 diabetes.” Journal of Applied Physiology, 97(1), 690-696. DOI: 10.1152/japplphysiol.01319.2003

3. Ormsbee, M. J., Thyfault, J. P., Johnson, E. A., Kraus, R. M., Choi, M. D., & Hickner, R. C. (2007). Fat metabolism and acute resistance exercise in trained men. Journal of Applied Physiology, 102(5), 1767-1772.

4. Allman, B. R., Morrissey, M. C., Kim, J. S., Panton, L. B., Contreras, R. J., Hickner, R. C., & Ormsbee, M. J. (2019). Fat metabolism and acute resistance exercise in trained women. Journal of Applied Physiology, 126(3), 739-745.

5. Kirk EP, Donnelly JE, Smith BK, Honas J, Lecheminant JD, Bailey BW, Jacobsen DJ, Washburn RA. Minimal resistance training improves daily energy expenditure and fat oxidation. Med Sci Sports Exerc. 2009 May;41(5):1122-9. doi: 10.1249/MSS.0b013e318193c64e. PMID: 19346974; PMCID: PMC2862249.

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