the science on weight training
“more weights, less cardio”
The Importance of Muscle Building for Your Wellness Journey
If you've ever tried to lose weight, you know it can feel like an uphill battle. You watch your calories, exercise diligently, and perhaps even shed a few pounds, only to feel discouraged when a slip-up occurs. Maybe you find yourself overindulging in snacks or heading to an all-you-can-eat buffet, knowing you’ve likely consumed a few thousand extra calories. It happens to the best of us.
But then, the guilt sets in. You tell yourself that a few extra calories here and there will be fine because you can always “burn it off” with a brisk jog or an extra hour on the treadmill, right?
Well, here’s where things get interesting. Let's do the math: For the average 120-pound woman, burning off an additional 3,000 calories would require running 44 miles straight. That’s a lot of miles for just one slip-up.
So, What’s the Solution?
Sure, jogging and steady-state cardio can help burn calories, but the numbers don’t always add up how we want them to. If weight loss is your goal, there’s a more efficient—and scientifically proven—way to burn fat: building muscle.
Why Building Muscle is Key to Losing Weight
In today’s world, it’s all too easy to consume more calories than our ancestors ever did. Carbs, sugary snacks, and high-calorie foods are readily available, making it tempting to indulge. However, much of this extra energy ends up stored as fat. Many people turn to traditional aerobic exercise—such as jogging or walking—hoping to shed that excess fat, but it’s not always effective. The human body is incredibly efficient at storing energy, and a steady one-hour jog typically only burns around 200 calories—that’s a slow burn compared to the amount of fat you need to lose.
So, what’s the alternative? High-energy workouts focused on building muscle are the answer. Here’s why:
Muscle Burns More Calories—Even at Rest
Did you know that muscle is highly metabolically active? For every pound of muscle you have, your body burns up to 100 calories a day—even when you’re not working out. So, imagine this: By adding just 5 pounds of muscle, your body will burn an extra 250 calories per day without you even having to break a sweat.
This means you don’t need to “work off” every calorie you eat. Instead, by focusing on building and maintaining muscle, you naturally elevate your calorie burn, making your body more efficient at using and burning fat. The best part? You don’t have to be actively exercising to see these results.
High-Intensity Workouts for Maximum Results
Building muscle isn’t about spending hours at the gym. High-intensity workouts, such as weight training, are among the most effective ways to stimulate muscle growth and burn fat. These workouts force your muscles to work harder, triggering an accelerated calorie burn and increased muscle growth.
As your muscle mass increases, so does your metabolic rate. This creates a fat-burning machine inside your body, and the more muscle you build, the easier it becomes to maintain a leaner physique, even as you indulge in the occasional treat or slip-up.
Weight Training: More Than Just Aesthetic Benefits
Beyond the obvious aesthetic benefits of building muscle—like looking more toned and fit—strength training is a powerhouse for overall health. It improves bone density, increases metabolism, supports joint health, reduces the risk of chronic diseases, and boosts energy levels.
So, instead of focusing solely on burning calories through cardio, think of weight training as a long-term investment in your overall health and well-being. It’s not about burning off calories for one moment of indulgence—it’s about creating a sustainable, efficient system that burns fat for you, even when you’re at rest.
The Science Behind Muscle-Building for Weight Loss
Muscle building is one of the most powerful, scientifically backed strategies for fat loss and overall wellness. It goes beyond what you can burn off on the treadmill. Instead of obsessing over each calorie consumed, focus on building muscle to increase your resting metabolic rate and naturally burn more calories throughout the day.
When combined with a balanced diet and proper rest, weight training can make weight management feel less like a constant battle. You don’t need to endlessly chase the treadmill to lose weight—build muscle and let your body do the hard work for you.
By focusing on strength training, you're improving your physical appearance, taking control of your metabolic health, and turning your body into a fat-burning machine that works for you daily.
Top 10 Reasons to Build Muscle
Aids Weight Loss – Muscle helps burn fat and keeps weight off.
Prevents Muscle Loss with Age – Builds and maintains strength as you age.
Strengthens Bones – Helps prevent bone loss and conditions like osteoporosis.
Keeps Weight Off – Helps you maintain weight after losing it.
Improves Blood Sugar Control – Helps prevent type 2 diabetes and supports weight loss.
Reduces Health Risks – Lowers the risk of heart disease, diabetes, and high blood pressure.
Makes Daily Activities Easier – Keeps you strong for everyday tasks.
Boosts Mood and Brain Health – Improves mental health and reduces the risk of memory issues.
Promotes Longevity – Helps you live longer by preventing falls and injuries.
Burns More Calories – More muscle means you burn more calories, even at rest.
My Shift from Cardio to Strength
Two years ago, I was deep into running. I completed over 300 5K runs—my habit, my reset and about building resilience. Running helped me stay lean, clear my mind, and feel in control. But over time, I started noticing something: my body wasn’t changing much despite all the running. My energy dipped. I felt depleted, not empowered.
That’s when I started to pivot.
I began focusing more on weight training — simple, consistent resistance work. As a doctor, I had always understood the science, but now I felt it firsthand: building muscle wasn’t just about looking toned. It changed my metabolism. I had more energy. My body felt stronger, more capable. My recovery improved. I could do more with less strain.
Now, my week includes 2–3 cardio sessions — I still run 5Ks and play tennis once or twice. But the foundation is strength. Resistance training has become non-negotiable. The science is precise: as we age, muscle protects us. It helps regulate blood sugar, support joints, preserve bone, and keep fat off — even at rest.
If your goal is weight loss, I’d encourage you to shift your focus: don’t just burn calories — build muscle. Your body will thank you.
References behind more muscle training.
Increases Resting Energy Expenditure (REE)
Muscle tissue requires more energy to maintain than fat—boosting metabolism.
→ Speakman JR, Selman C. (2023). Energy expenditure and metabolic rate in humans.
[Nat Metab. 2023;5:12–22.]Improves Insulin Sensitivity and Glucose Regulation
Resistance training enhances glucose uptake and can reduce type 2 diabetes risk.
→ Roberts CK et al. (2021). Resistance exercise and insulin sensitivity.
[Sports Med. 2021;51(2):189–205.]Protects Bone Health and Prevents Osteoporosis
Load-bearing activity increases bone mineral density — which is crucial for ageing.
→ Kistler-Fischbacher M, et al. (2022). Effects of resistance training on bone.
[J Bone Miner Res. 2022;37(6):1099–1108.]Improves Mental Health and Reduces Depression
Regular resistance training reduces symptoms of depression and anxiety.
→ Gordon BR, et al. (2023). Resistance exercise and mental health outcomes.
[JAMA Psychiatry. 2023;80(1):26–34.]Reduces All-Cause Mortality Risk
Muscle strength is directly associated with a lower risk of death from all causes.
→ Saavedra JM, et al. (2022). Muscle strength and mortality: Meta-analysis.
[BMJ Open. 2022;12:e059380.]