Obesity is a growing global challenge affecting millions of people, impacting not only physical health but also confidence, energy levels, and overall quality of life.

While many people focus on diet or cardio alone, there is another powerful yet often overlooked tool that can support healthy weight management: 

…Muscle strengthening exercise (MSE)…

If you are looking for an approach that helps you feel stronger, boosts energy, and contributes to fat loss, strength training may be the missing piece in your journey towards better health.

What is obesity?

Obesity is defined as excessive fat accumulation that poses health risks. Clinically, 

• A BMI over 30 indicates obesity. 
• For South Asians, a BMI over 27.5 is classed as obesity.
  
  

It is a major risk factor for various health conditions, such as type 2 diabetes, cardiovascular diseases, and certain cancers. 

Globally, obesity rates have risen sharply in children and adolescents aged 5–18, the prevalence increased from 4% in 1975 to 18% in 2016.

The World Health Organization recommends that young people aged 5–17 engage in vigorous aerobic activity and muscle-strengthening exercises at least three times per week. 

…Several studies have shown that physical activity interventions combined with nutritional interventions are one of the most effective strategies for reducing obesity in children and adults…

Why Muscle-Strengthening Exercises Matter

Muscle-strengthening exercises (MSE) are increasingly recognised as a valuable tool for weight management, especially for individuals who face barriers to traditional exercise, such as adolescents with disabilities.

MSE includes activities such as:

• Using weight machines, 
• Exercising with resistance bands, 
• Training with hand-held weights, 
• Bodyweight exercises such as squats or push-ups. 
  
  

…While aerobic exercises improve cardiovascular health, MSE specifically builds muscle, which plays a key role in metabolism and long-term fat loss…

Health benefits of muscle-strengthening exercises include:

• Increased muscle strength
• Improved aerobic capacity
• Increases energy expenditure
• Higher bone mineral density
• Improved body composition
• Reduced blood pressure
• Preservation of muscle mass during weight loss.
  
  

Why preserving muscle mass matters:

Weight loss through diet alone often leads to less desirable consequences and results in 20–30% loss of fat-free mass, including muscle tissue. 

…Losing muscle can…

• Slows metabolism
• Reduces functional ability
• Increases the risk of cardiometabolic diseases
• Linked to higher mortality rates
  
  

Research also shows a clear relationship between muscle strength and obesity: young people who are overweight or obese generally have lower handgrip strength, an indicator of reduced muscular health.

How Resistance Training Supports Fat Loss

Resistance training is one of the most effective ways to maintain and increase muscle mass. Its benefits go far beyond strength:

• Improved blood lipid profiles, 
• Lower blood pressure, 
• Better glycaemic control, 
• Increase cardiorespiratory fitness, 
• Greater muscular power and endurance,
• Enhanced daily functioning and movement.
  
  

A growing body of evidence also supports its role in adolescent obesity management. Studies show:

• Moderate-intensity MSE can help reduce overweight and obesity.
• Structured MSE programmes (12 weeks) lead to significant decreases in body fat.
• Resistance training can specifically reduce abdominal fat in obese male adolescents.
  
  

The Key Mechanisms Behind Strength Training and Fat Loss

1. Increased Lean Muscle Mass:

Strength training builds lean muscle, which is more metabolically active than fat.

…Even small increases in muscle mass help boost resting energy expenditure over time, supporting long-term fat loss…

2. Post-Exercise Calorie Burn:

Moderate- to high-intensity resistance exercise creates EPOC (Excess Post-Exercise Oxygen Consumption).

…This means your body continues burning additional calories for hours after your workout as it repairs muscles and restores balance…

Debunking the Myths Around Strength Training

Despite strong scientific evidence, many people still believe strength training is only for bodybuilders.

In reality:

• Individualised strength programmes are beneficial for people living with obesity.
• Increased muscle strength improves overall exercise performance.
• Building strength can make higher-intensity activities more achievable.
  Strength benefits extend to people with chronic health conditions and the general population.
  
  

In short, strength training is for everyone.

So, Can Muscle-Strengthening Activities Reduce Obesity?

Yes, but however, obesity is multifactorial. Sustainable weight management requires a holistic approach that includes:

• Balanced nutrition
• Regular physical activity
• Adequate sleep
• Stress management
• Supportive lifestyle habits
  
  

Strength training is not a standalone solution, but it is a powerful and evidence-based tool that can significantly enhance overall health and support long-term weight management. When combined with a healthy lifestyle, they can make a meaningful difference in managing obesity and improving quality of life.


Lydia is a Specialist Dietitian at The London Obesity & Endocrine Clinic. She has helped many patients overcome weight management barriers. ©Simplyweight


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