The truth about weight loss (most people get this wrong)

If you are someone desiring to lose weight, this blog is for you.

A common misconception we frequently hear from people is their thinking that strength training will be the #1 ally in their weight-loss fight. But that simply isn't the truth.

A lot of people believe they can “outwork” their weight-loss goals, but it really isn't possible. Sometimes someone comes to us and says, “I want to add two more training days because I really want to lose five more pounds.” When we hear this, we pull them aside and explain that extra workouts aren’t what will make the difference. Instead, we direct them to our nutrition team to discuss dietary adjustments and habit changes - the things that actually move the scale.

In fact, adding more strength sessions can sometimes work against people if it compromises recovery. When it comes to resistance training, recovery is essential. We would rather see someone complete three high-quality training sessions than five tired, average ones.

So, is losing weight a possible benefit of strength training? Absolutely - especially in the first few months if someone is new to it. But it’s not the primary purpose. We strength train to get strong through a full range of motion so we can protect ourselves, do the activities we love, and continue serving others. We train to build and maintain muscle mass because muscle is what allows us to stay capable in our 70s, 80s, and 90s. And we lift heavy because it’s the most effective way to combat age-related bone density loss.

Don’t misunderstand what we’re saying. Resistance training (lifting weights) is one of the best ways to change overall body composition and aesthetic. But it doesn’t guarantee weight loss. When we resistance train, our bodies build muscle, and over time we begin to notice that our clothes fit differently and that we feel more “toned,” but all of this can happen without the scale moving.

So, what actually helps members lose weight? Nutrition by far has the biggest impact on weight loss. And of course, the benefits of good nutrition are amplified when performed in conjunction with other healthy lifestyle changes. Resistance training + nutrition + healthy habits create the best combination for:

• Building strength

• Building muscle

• Maintaining or improving bone density

• Losing weight

We're talking about this today because weight loss is the most common goal we hear during consultations. And it's a worthwhile goal, because obesity is one of the biggest risk factors for chronic disease. But what many people don't realize is that the other side of the equation matters just as much: building and maintaining muscle. Higher levels of muscle mass, especially muscular strength, are consistently linked to lower risks of chronic disease, disability, and premature death. And time matters, because building muscle becomes more difficult with each passing decade.

So yes, we absolutely address weight loss - through nutrition, daily habits, more movement, and smart training. But we want to make sure it’s clear that doing three resistance training sessions per week won’t magically drop 20 pounds. There’s more to the picture. It takes strength training plus all the other important pieces working together.

Losing weight is a great goal and may be an important one for you, but also think about how you want your life to look 5, 10, 15, even 20 years from now. Most of those future goals will require strength, capability, and energy. And the work you put in today directly shapes that future. To build strength, we need to lift heavy objects - and there’s no better place to do that than in a controlled environment with a great coach and a great plan. To learn more about Rise and how we can help you with your goals - weight loss or otherwise - head here to set up a time to meet with our team, completely free.