penny barnshaw garage fitness girl

Why You Should Prioritise Strength Training for Weight Loss


We all know that strength training is important for maintaining healthy bones and a toned, strong body. But did you know that strength training, not cardio, should be your priority when it comes to weight loss? 

The reason is because when you place your body into a calorie deficit in order to lose weight, your body automatically burns a combination of stored body fat and muscle to meet its needs. Thankfully, you can prevent that muscle loss through strength training. 

If your body is regularly required to lift heavy objects and perform movements that require a lot of strength, it will preserve the muscle – because it’s needed – and instead burn only fat, even when you’re in a calorie deficit. 

Speaking of calorie deficits, if you are trying to lose weight please focus on mostly wholefoods so that you have adequate fibre to balance your blood sugar and keep you feeling fuller, for longer. And I highly recommend not going too low on the calories – for me I’d currently like to lose 5kg and have reduced my calories down to approximately 1,600. Keep an eye on my Instagram page for updates on my progress! 

Here are a few of my best strength training workouts you can include into your regular workout routine. 

60 Min Tabata Strength Workout

This muscle-building workout is perfect for women who want to build strength and lose body fat. This is a whole body workout, but you’ll notice there’s a lot of focus on those larger muscle groups such as the legs and glutes. We’ll be moving fast with 20 seconds work and 10 seconds rest for each exercise. Grab your dumbbells and give this one a go! 

30 Min Full Body Strength Training for Women

This is another full body strength workout targeting all the major muscle groups that will build lean muscle in only 30 minutes. I’ve used a superset format for this strength workout, which means you’ll really be maximising your time by fatiguing those muscles when you repeat each superset 3 times. We’ll be performing each exercise for 30 seconds with a 10 second rest. You’ll also need your dumbbells for this one, enjoy! 

30 Minute Full Body Strength Circuit Workout 

Another of my favourite killer strength circuits with dumbbells in only 30 minutes! There are 4 circuits that make up this workout, and we’ll be working for 40 seconds and resting for 10 seconds between exercises. 

It’s really important that any weight loss comes from fat, not from muscle. So keep your diet clean and make strength training a priority! 

If you enjoy these moves please make sure you subscribe to my YouTube channel and tick the notification bell, so you never miss a new workout. You can also sign up for workout calendars that I send out for free every month, and of course feel free to follow me on Instagram and Facebook.

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