How Long Should I Lift Weights for Weight Loss
The weight loss journey is full of questions. One of the most frequently asked questions is, how long should I lift weights for weight loss? The answer is not as simple as it may seem.
Lifting weights for weight loss depends on a few factors. It helps to determine your individual goals for weight loss. Are you focusing on losing fat, building muscles or a combination? This will determine how long you should weight lift for weight loss results.
How Long Should I Lift Weights for Weight Loss?
Weight loss can be achieved through several methods, including making changes to your diet and incorporating physical activity into your daily routine. One of the most popular forms of exercise to lose weight is weight training, which involves lifting weights to build lean muscle and burn fat. But how long do you need to devote to weightlifting to see results?
Benefits of Weight Lifting
Weight lifting is particularly beneficial for weight loss because it increases your muscle mass. When you have more muscle, you burn more calories even when at rest. In addition, lifting weights increases your metabolic rate and can help you maintain a healthy weight long-term.
Moreover, weightlifting can help improve your physical readiness for other activities, such as cardio and sports. It helps develop strong bones, and can even benefit your mental health.
How Many Days Per Week Should I Lift?
The American College of Sports Medicine (ACSM) suggests two to three days of strength training per week for general health and fitness. But for someone looking to lose weight, it is recommended to perform three to four days of strength training per week in conjunction with other forms of activity.
This activity should be spread out over multiple days and generally should involve different muscle groups. For example, one day can be devoted to upper body exercises such as chest, arms, and shoulders, while the next day can focus on lower body exercises like leg and glute exercises.
How Long Should Each Workout Last?
A typical strength training session should last anywhere from 10-60 minutes. Your training session will depend on many factors, such as your fitness level, the type of exercises you are performing, the load of weights you are lifting, and the number of sets and repetitions.
Regardless of the duration, a workout should consist of one to three sets of each exercise, and eight to 15 repetitions per set. This should be done at a moderate or vigorous intensity (the goal being to keep your heart rate at a certain level).
Final Thoughts
Weightlifting is one of the most popular forms of exercise for weight loss. To achieve the best results, it is recommended to lift weights three to four times per week and to target different muscle groups.
Each session should last 10-60 minutes and consist of at least one to three sets with 8-15 repetitions done at a moderate or vigorous intensity. With this approach and being consistent with it, you can achieve your weight loss goals.
