Why Strength Training Is Key for Fat Loss

Strength training changes how your body functions around the clock. The more muscle tissue you have more calories you will burn 24/7. Which is exactly why it should form the cornerstone to any fat loss programme.

1. Preserves and Builds Lean Muscle

When people diet aggressively or rely solely on cardio, they often lose muscle along with fat. This slows the metabolism and makes fat regain more likely.

Strength training signals your body to hold onto muscle tissue, even in a calorie deficit. This is crucial because muscle is what gives your body shape, firmness, and structure.

My personal training clients in Marylebone get life changing results when they dial into their personalised strength training programm. They look leaner and more “toned” even at the same body weight, because muscle has been preserved while fat is lost.

2. Increases Resting Metabolic Rate

Muscle is metabolically active tissue. That means it requires energy to maintain — even when you’re resting, working, or sleeping.

The more lean muscle you have:

• The more calories you burn at rest

• The easier it is to maintain fat loss

• The less you need extreme dieting

This is why lifting weights creates a body that burns more calories while your away from the gym, not just during the workout itself.

3. Improves Insulin Sensitivity

Insulin sensitivity plays a huge role in fat loss, energy levels, and long-term health.

Strength training improves how your body:

• Uses carbohydrates for fuel

• Stores nutrients in muscle rather than fat

• Regulates blood sugar levels

Clients starting personal training in St John’s Wood often report fewer energy crashes, reduced cravings, and better focus once strength training becomes consistent.

Better insulin sensitivity = easier fat loss with less effort.

4. Why Cardio Alone Falls Short

Cardio can burn calories, but it doesn’t build the metabolic engine required for long-term success.

Excessive cardio without strength training can:

• Down regulate metabolism

• Neglects muscle building which is essential for a toned body

• You feel like your on a hamster wheel, you consistently have to do more and more because you cannot out run the calories you consume.

That’s why people often lose weight initially, then plateau or regain it. Strength training changes the equation by improving body composition, not just scale weight.