What is the ideal duration for strength training sessions to promote weight loss?

Strength training can be an incredibly productive method of exercise for those hoping to lose weight, burn calories and sculpt muscle mass. That being said, it is important to determine the ideal duration of your workouts to achieve the desired results. That’s why we consulted a personal trainer who breaks down exactly how long your strength sessions should be for weight loss while keeping them effective and sustainable.

If you’re wondering if you can lose weight with just strength training, the answer is a resounding yes. Ronny Garcia, CPT, Blink Fitnessrecommends, “Use compound exercises that target large 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 reps for progressive overload.”

Now let’s dive into the ultimate strength training time for weight loss and the most beneficial forms of strength training.

How long should strength training sessions be for weight loss?

According to Garcia, weight training should last 30 to 60 minutes if you want to lose weight. “Strength training increases muscle mass, [elevating] your resting metabolic rate (RMR),” Garcia explains. “The more time you spend strengthening large muscle groups, the higher your calorie burn will be, even at rest.”6254a4d1642c605c54bf1cab17d50f1e

That said, you don’t want to “overload” your body. Garcia warns that strength training for more than 60 minutes increases the risk of injury due to fatigue. Sticking to a strength workout of 30 to 60 minutes is a sustainable time frame.

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Factors to consider when deciding the length of your strength training session

1. CASE: If your goal is weight loss, you may want to combine your strength training with some cardio for a well-rounded workout.
2. Specificity: Think about which body part you are working out. A full-body workout requires more time than a focused workout that, for example, only highlights your upper or lower body.
3. Intensity: Lifting heavier weights and taking shorter rest breaks speeds up a workout, while a lower intensity workout may take longer.

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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 engage different muscle groups with minimal rest periods between each workout. “Circuit training keeps your heart rate elevated and combines cardio and strength into one workout,” says Garcia.

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2. High Intensity Resistance Training (HIRT) (30-45 minutes)

High-intensity resistance training (HIRT) combines strength training with bursts of high-intensity interval training (HIIT) and short rest periods between sets. “This type of exercise engages multiple muscle groups and maximizes calorie production,” Garcia points out.

3. AMRAP (as many rounds as possible) (15-30 minutes)

To complete AMRAP, a full-body, high-intensity workout, set a timer and go through a series of workouts, performing as many sets as possible within the specific time frame.