Lifting weights triggers changes at the molecular level that improve human metabolism and thwart chronic disease.

Resistance training does much more than build strong muscles and bones. Research in the past few years has confirmed that lifting weights changes human metabolism in ways that improve health and well-being. That’s good news for people with type 2 diabetes, high blood pressure, obesity and high cholesterol levels.
Resistance exercise also improves resting metabolic rate and cardio respiratory fitness. Indeed, some authors call resistance training an exercise therapy program (Strasser & Schobersberger 2011). That’s a powerful swing of the pendulum from days when pushing barbells and mastering squats were seen primarily as ways to boost strength, muscular endurance and bone density.
This article synthesizes the major metabolic effects of resistance training, as confirmed in recent research. We also outline mechanisms leading to metabolic gains and discuss how these positive changes relate to training and your fitness practice.
How Resistance Training Promotes Fat Loss
Resistance exercise causes a convergence of metabolic stress, mechanical tension and exercise damage in muscle cells, signaling the body to increase muscle protein synthesis. Repeated weight training over the course of weeks and months leads to acute increases in muscle protein synthesis, boosting muscle mass. Long-term muscle mass growth gradually increases RMR, causing greater caloric expenditure at rest and enabling weight loss.
Practical Recommendations
A broad variety of resistance training techniques can increase muscle mass and reduce the risks of obesity. Recent research on weight training found that volume—sets x reps x load—is a critical factor in improving muscle mass (Schoenfeld, Ogborn & Krieger 2017). The study found a clear dose-response relationship between the number of sets and hypertrophy, the scientific term for muscle growth. In counting weekly sets per muscle group, the researchers found that significant hypertrophy occurred with the following: <5 sets (+5.4%); 5–9 sets (+6.5%); and >10 sets (+9.6%). This hypertrophy spectrum provides personal trainers with training guidelines that can be adjusted to suit clients’ preferences and fitness levels.
The Science Is Clear: Resistance Works
The playbook is wide open for people who want to use weightlifting to improve clients’ metabolism. You’re limited only by your creativity and imagination. We encourage you to use a variety of resistance methods (free weights, suspension exercise, battle ropes, kettlebells, etc.) to build dynamic, fun and engaging programs that are a great match for your goals and needs. Increasing muscle size and strength has numerous positive implications, including lowering blood pressure and cholesterol levels and improving insulin sensitivity, lipid profiles, cardiovascular function and body composition. The message is clear: Lift weights, build muscle and improve your quality of life. With every rep, we all get stronger!
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