Meghan Trainor has shared how her fitness routine helped her lose weight while managing her busy life as a pop star, wife, and mother of two young boys. The singer, known for her body-positive message, has recently opened up about her wellness journey and how strength training played a significant role in her weight loss and overall health.
How Strength Training Helped Meghan Trainor Lose 60 Pounds
In an interview on the Today show last year, Meghan Trainor was asked by Hoda Kotb about her health routine. Trainor, who is the mother of two sons, Riley (almost 4) and Barry (18 months), explained how lifting her children and keeping up with them kept her active. “I’ve got to lift them up and chase them,” Trainor said. “I’m exhausted.”
While Trainor doesn’t work out every day, she makes time for strength training three times a week. She credits this routine for helping her lose weight and feel stronger. I didn’t know lifting weights would change my life so much,” Trainor said about her weight loss journey. She explained that she used to run on the treadmill but found it too strenuous and even noticed it caused her to feel swollen. Once she started weight training, she realized it helped her build strength.
In a separate interview with Entertainment Tonight Canada, Trainor revealed she lost 60 pounds after giving birth to her first child. “I was my heaviest I’d ever been,” she said. “I just wasn’t feeling great…I was in a really dark place, and I wanted to be in a great place for my son.”
Meghan Trainor’s Steady Weight Loss Journey
Trainor explained that her weight loss was gradual. “I did it the healthy way, the long way, the one-pound-a-week way,” she told People in 2023. “It’s a proud accomplishment I never thought I could ever do.” To maintain her weight loss, Trainor worked on her mindset. She thanked her husband, Daryl Sabara, for constantly reminding her of her strength and health.
“Body image is always there, but I’m learning to rewire my brain,” Trainor said. “Everyone’s body’s so different. Numbers are just numbers. Whatever weight makes you feel the healthiest is where you should live.”
How Strength Training Supports Weight Loss: Expert Tips
Strength training helps build muscle, which in turn can increase your metabolism. Muscle burns more calories at rest than fat, so strength training not only helps you burn calories while you exercise but also after. Experts say lifting weights raises your heart rate and increases tissue temperature, both of which support weight loss.
Kaleigh Ray, a Certified Exercise Physiologist, recommends strength training two to three times per week, although even once a week can offer benefits. For full-body workouts, two to three times per week is ideal, but if you prefer to train different muscle groups on consecutive days, you can increase your training frequency.
How to Get Started with Strength Training
Start Slow: If you’re new to strength training, begin with light weights or bodyweight exercises to focus on your form.
Increase Weight Gradually: Once you’re comfortable with the movements, aim for weights that challenge you. Ray recommends choosing a weight that allows you to complete eight reps comfortably but may make the last two reps difficult. Keep track of your progress and aim to gradually increase the weight as you get stronger.
Set a Consistent Schedule: Ray suggests training two to three times a week for optimal results. However, even once a week can provide significant benefits, especially when done consistently.
Expert Advice on Weight Choices
When it comes to choosing the right weight, start with light weights. For example, if you’re 160 pounds, use less than 40 pounds for exercises like the bench press and far less than 80 pounds for squats. As you get stronger, increase the weight gradually.
Strength training can be a powerful tool in your weight loss journey, just as it was for Meghan Trainor. By being consistent and mindful of your form and weight selection, you too can see lasting benefits.
