Meghan Trainor has shared how incorporating weightlifting into her fitness routine has significantly improved her health, strength, and energy levels. The singer revealed this change during an appearance on Today, explaining that she was inspired to try weightlifting when she realized, “I can be stronger.”
The Grammy-winning artist said weightlifting has not only helped her shed pounds but also boosted her energy. “I didn’t know lifting weights would change my life so much,” Trainor admitted.
Now, Trainor lifts weights three times a week. She said she enjoys it more than running on a treadmill, which she found uncomfortable and said caused her to feel “swollen.”
For those considering starting a weight loss journey or looking to update their fitness routine in the new year, here’s how weightlifting can help with your goals.
How Lifting Weights Helps with Weight Loss
According to celebrity trainer Michael Baah, lifting weights can aid in weight loss by increasing muscle mass, which in turn raises your basal metabolic rate (BMR) — the number of calories your body burns at rest.
Baah explains that muscle tissue is more metabolically active than fat, meaning it burns more calories even when you’re not working out. Additionally, strength training creates something called Excess Post-Exercise Oxygen Consumption (EPOC), or the “afterburn effect.” This is when your body continues to burn calories after a workout as it repairs muscle tissue.
Lifting weights also helps regulate blood sugar levels, which can reduce fat storage and promote fat loss, Baah adds. This improved insulin sensitivity is another key factor in weight loss.
Weightlifting vs. Cardio for Weight Loss
While cardio is often seen as the go-to exercise for fat loss, Baah notes that weightlifting offers distinct benefits. Unlike cardio, which can sometimes burn muscle along with fat, resistance training preserves muscle while reducing fat, giving a more toned appearance.
Personal trainer Beth Davies agrees, stating, “Weight training helps build muscle, which increases your resting metabolic rate, leading to more calories burned throughout the day.” In contrast, she adds, cardio may require additional forms of exercise to have the same effect on metabolism.
Weightlifting also involves progressive overload, meaning you gradually increase the resistance or difficulty to continuously challenge your muscles. This approach contrasts with steady-state cardio, where the body can adapt over time and burn fewer calories for the same effort.
Additionally, while cardio may help you lose weight, lifting weights helps you lose fat and preserve lean muscle, leading to a more favorable body composition even if the scale doesn’t move much.
How Lifting Weights Boosts Your Energy
Lifting weights also provides an energy boost by improving cellular efficiency, hormone balance, and mental health. Baah pointed to a 2021 study showing that resistance training stimulates the growth of mitochondria, the energy-producing cells in your body.
Weightlifting helps reduce cortisol, the stress hormone, while increasing endorphins, which are known to enhance mood and energy. It also promotes better sleep, which can directly improve energy levels.
A 2022 study presented at the American Heart Association’s conference found that individuals who engaged in resistance training three times per week slept an average of 40 minutes more per night, even if they initially weren’t getting enough sleep.
Baah adds that regular exercise can help reduce symptoms of anxiety and depression, contributing to greater energy and focus throughout the day.
Risks and Limitations of Lifting Weights for Weight Loss
While weightlifting is a powerful tool for weight loss, it’s not a quick fix. Davies warns that diet, overall calorie intake, recovery, sleep, and stress management all play a role in weight loss.
She explains that a small calorie deficit, typically around 500 calories, is necessary for weight loss. “Strength training alone won’t cause weight loss unless you are also in a calorie deficit,” she says. Adequate protein intake is also crucial, as protein supports muscle repair and growth, while also helping to curb hunger.
However, results may not come immediately. Davies points out that weight loss from strength training can be slower than fad diets, but it is a healthier and more sustainable approach over time.
There is also the risk of injury. Lifting weights improperly can lead to back strain, joint issues, or other injuries, while overtraining without proper rest may cause fatigue or hormonal imbalances.
How to Start Lifting Weights as a Beginner
If you’re new to weightlifting, it’s important to start cautiously. Davies suggests beginning with lighter weights or bodyweight exercises to focus on mastering good form. She also recommends seeking guidance from a professional who can provide feedback on technique and create a program tailored to your needs.
It’s also important to follow a structured program to ensure you’re balancing exercises for different muscle groups. This helps prevent overworking any one area and reduces the risk of injury.
Finally, rest is key. Both Baah and Davies stress the importance of rest days to allow muscles to recover. Baah advises taking 1-2 rest days per week and making sure you get enough sleep for recovery.
Conclusion
Meghan Trainor’s experience with weightlifting shows how beneficial strength training can be for health and energy. Experts agree that weightlifting helps with weight loss by increasing muscle mass, boosting metabolism, and improving insulin sensitivity.
Whether your goal is to lose weight, feel more energetic, or enhance your overall health, starting a weightlifting routine can be a great step. Just remember, if you’re new to it, consider working with a professional to ensure proper technique and avoid injury.
