Build muscle with strength training to boost resting metabolism

Strength training -- using dumbbells, resistance bands, or bodyweight -- builds lean muscle mass, which increases your resting metabolic rate. This means you burn more calories even when not exercising.

Why It Works

Muscle tissue is metabolically active and requires more energy to maintain than fat tissue. A consistent strength training program preserves muscle during a caloric deficit, ensuring that the weight you lose comes primarily from fat rather than muscle. The American College of Sports Medicine recommends resistance training at least 2 days per week for general health and weight management.

Getting Started

1. Beginners: Start with bodyweight exercises -- squats, lunges, push-ups, planks, and rows using a resistance band
2. Intermediate: Add dumbbells or kettlebells, focusing on compound movements (deadlifts, overhead press, rows)
3. Aim for 2-4 sessions per week, targeting all major muscle groups across the week

Tips

• Compound movements (squats, deadlifts, rows) burn more calories per exercise than isolation exercises
• Focus on progressive overload -- gradually increasing weight, reps, or sets over time
• Do not fear "bulking up" -- building significant muscle mass requires deliberate effort far beyond general fitness training
• Rest 48 hours between training the same muscle group