Strength training can be an incredibly productive training method for those hoping to lose weight, burn calories, and sculpt lean muscle. That being said, establishing the ideal length of your workouts is essential to achieving the results you want. That’s why we consulted a personal trainer who details exactly how long to take your strength workouts to lose weight while keeping them effective and sustainable.
If you’re wondering if you can lose weight with simple strength training, the answer is an unequivocal yes. Ronny Garcia, CPT, Flashing Fitnessrecommends: “Use compound exercises that target major muscle groups in a full-body workout. [In addition,] incorporate HIIT into your workouts. Some examples are circuits, supersets, or reduced rest periods. [And lastly,] Gradually increase weight and repetitions for progressive overload.
Now let’s move on to the ultimate length of strength training for weight loss and the most beneficial forms of strength training.
How long should weight training sessions be to lose weight?

According to Garcia, strength workouts should last 30 to 60 minutes if you want to lose weight. “Strength exercises increase muscle mass, [elevating] your resting metabolic rate (RMR),” says Garcia. “The more time you spend strengthening major muscle groups, the higher your calorie burn will be, even at rest.”
That being said, you don’t want to “overload” your body. Garcia warns that performing strength training for more than 60 minutes increases the risk of injury due to fatigue. Sticking to a 30-60 minute strength workout is a sustainable time frame.
Factors to consider when determining the duration of strength training


- Goals: If your goal is to lose weight, you may want to combine your strength training sessions with cardio for a well-rounded workout.
- Specificity: Think about what body part you are training. A full-body workout requires more time than a targeted workout that highlights only your upper or lower body, for example.
- Intensity: Lifting heavier weights and taking shorter breaks to rest speed up a workout, while a lower-intensity workout may take longer.
RELATED: How to Combine Strength and Endurance Training to Lose Weight Faster
The most effective strength training routines for weight loss


1. Circuit training (30-34 minutes)
Circuit training requires a series of four to six movements that work different muscle groups with minimal rest periods between each workout. “Circuit training keeps your heart rate elevated and combines cardio and strength in one workout,” Garcia tells us.
2. High Intensity Resistance Training (HIRT) (30-45 minutes)
High-intensity resistance training (HIRT) combines strength training with periods of high-intensity interval training (HIIT) and brief rest periods between sets. “This type of training engages multiple muscle groups and maximizes caloric intake,” Garcia emphasizes.
3. AMRAP (As many rounds as possible) (15-30 minutes)
To complete AMRAP, a high-intensity full-body workout, set a timer and work through a series of workouts, completing as many sets as possible within the specific time frame.
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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