• Singer Meghan Trainor says lifting weights has helped her lose weight and gain energy, saying it has “changed her life.”
• Trainor strength trains three times a week.
• Experts say lifting weights aids weight loss by raising your resting metabolic rate and improving insulin sensitivity.
• They recommend starting with bodyweight exercises and following a structured program.

Singer Meghan Trainor has opened up about how she recently made a big change to her fitness routine by lifting weights, which she says has helped improve her health and well-being in multiple ways.

Appearing on Today, the singer said she was inspired to lift weights when she realized “I can be stronger.”

In addition to aiding with weight loss and increasing her strength, Trainor also said that weightlifting has helped boost her energy levels.

“I didn’t know lifting weights would change my life so much,” she said.

Trainor noted that she now lifts weights “three times a week” and prefers it to running on a treadmill, which she disliked because “it made me swollen.”

Whether you’re planning to begin a new weight loss journey or if you’re looking for a way to shake up your current fitness routine in the new year, here’s how lifting weights can help you reach those goals.

How lifting weights can help you lose weight

“Lifting weights aids weight loss primarily by increasing muscle mass, which elevates your basal metabolic rate (BMR) — the calories your body burns at rest,” explains celebrity trainer Michael Baah.

There are several reasons this happens.

First up, muscle is metabolically active. Unlike fat tissue, muscle burns more calories even when you’re not exercising.

Baah says the weight loss effects of lifting weights are also down to Excess Post-Exercise Oxygen Consumption (EPOC).

“Strength training creates an ‘afterburn effect’ where your body continues to burn calories for hours after a workout as it repairs muscle tissue,” he explains.

Lifting weights may also improve insulin sensitivity, another important factor for weight loss and maintenance.

“Lifting weights helps regulate blood sugar, reducing fat storage and promoting fat loss,” Baah explains.

Lifting weights or cardio: which is better for weight loss? 

While you might assume that cardio reigns supreme for fat loss, Baah notes that, unlike cardio, “resistance training preserves muscle while reducing fat, ensuring the ‘toned’ look many people want.”

Personal trainer Beth Davies concurs.

“Weight training helps build muscle, which increases resting metabolic rate. This leads to a higher daily calorie burn, whereas cardio often needs to be combined with other forms of exercise to help increase resting metabolic rate,” she explains.

Additionally, Davies says that over time, the body adapts to steady-state cardio, which reduces the calories burned for the same effort.

“Weightlifting involves progressive overload, where you continuously challenge your muscles by increasing resistance or training variables such as tempo, load, time under tension, speed, etc,” she explains.

The kind of weight you lose when lifting weights is also different. Davies notes that there is a difference between weight loss and fat loss.

“Resistance training helps to build or preserve lean muscle, which leads to changes in body composition, even when the scale doesn’t change,” she points out.

How lifting weights can help boost your energy 

Baah says lifting weights boosts energy by improving cellular efficiency, hormonal balance, and mental health.

He pointed to a 2021 study that found resistance training stimulates the growth of mitochondria, which improves energy production.

Where hormones are concerned, Baah notes that strength training reduces cortisol (the stress hormone) and boosts endorphins.

There’s also evidence to suggest lifting weights promotes sleep.

“Studies show that resistance training improves sleep quality, which directly impacts energy levels,” Baah says.

According to research presented at the American Heart Association’s Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Conference 2022, individuals who participated in resistance training three times per week and who were not getting at least seven hours of sleep per night at the study’s start experienced an average increase of 40 minutes in sleep duration per night

As for mental health, Baah notes that exercise can reduce symptoms of anxiety and depression, promoting energy and focus throughout the day.

Risks and limitations of lifting weights for weight loss

Lifting weights is an effective weight-loss tool. But as is often the case with health and wellness, it’s not a magic bullet.

Davies notes that other factors such as diet, overall calorie intake, recovery, sleep, and stress will also influence any weight changes.

She says if weight loss is the goal, then a small calorie deficit (around 500 calories) is key.

“Strength training alone won’t cause weight loss unless you are also in a calorie deficit,” she points out.

“Having adequate protein intake is important too because protein supports muscle repair and growth and aids satiety,” Davies adds.

She notes that you shouldn’t expect to lose weight right away but says it’s a better alternative than low calorie diets, which offer immediate weight loss but can be restrictive and challenging to maintain long-term.

There’s also a risk of injury.

“Lifting with improper technique can cause injuries like back strain or joint issues, while excessive weightlifting without adequate recovery can lead to fatigue, hormonal imbalances, or injuries,” Baah surmises.

How to lift weight for beginners

Lifting weights for the first time can be intimidating. So, how should you start?

Davies advises, “Start light or with bodyweight exercises that allow you to work on good form and technique.”

It’s a good idea to get the support of a professional, too.

“Work with a qualified coach who can demonstrate exercises, look at your technique, provide adequate (but not too much) load to your exercises, and help design a program for your body and ability,” Davies suggests.

You should also follow a structured program. Davies says this will help you balance exercises for specific muscle groups and avoid overtraining one particular muscle group or body part.

“Don’t push through pain or an injury,” Davies warns. “And know that some days, the weight you’ve been lifting might just feel heavier, and that’s OK.”

Remember that rest is an important part of the process.

“Schedule 1–2 rest days per week and ensure adequate sleep to support recovery and energy,” Baah advises.

Takeaway 

Meghan Trainor is seeing and feeling the benefits of lifting weights.

Experts say weight training can aid weight loss by increasing muscle mass, boosting metabolic rate, and enhancing insulin sensitivity.

Whether you lift weights to lose weight, boost your energy, or improve your overall health, it’s a good idea to seek the support of a professional when starting a new fitness routine.