Strength Training: The Metabolism Booster Women Overlook
By David Turnbull • Updated August 27, 2025 • Vancouver, BC
Imagine burning more calories while you’re relaxing, working, or even sleeping. Sounds like a gimmick—until you discover how strength training changes your metabolism. Unlike cardio (which stops when you stop), strength training builds lean muscle that burns energy 24/7. More muscle = a higher resting metabolic rate (RMR) = easier fat loss.
Why Muscle Boosts Your Metabolism
- Muscle is metabolically active: it uses energy even at rest, so adding muscle nudges your daily burn upward.
- Strength training elevates RMR: multiple studies show resistance training increases or preserves resting energy expenditure—key for long-term fat loss.
- Afterburn (EPOC): solid lifting sessions raise calorie burn for up to 24–72 hours post-workout.
What the Research Shows
- Women preserving RMR after weight loss: resistance training helped conserve fat-free mass and resting energy expenditure in women after weight loss. Read on PubMed
- RMR goes up with training: a 24-week strength program increased resting metabolic rate (age & gender groups included women). Read on PubMed
- Post-workout burn up to 72 hours: even brief resistance training can elevate REE for up to 72 hours after exercise. Read on PubMed
- High-intensity RT & REE: HIRT protocols increased resting energy expenditure and improved fuel use. Full Article
How to Train (Simple, Effective Plan)
- Frequency: 2–3 sessions per week
- Duration: 45–60 minutes
- Focus: compound lifts (squats, hip hinges/deadlifts, presses, rows, carries)
- Sets & Reps: 3–4 sets of 8–12 reps (controlled tempo, good range)
- Rest: 60–120 seconds between sets
- Progress: add a little weight or a rep each week while keeping form clean
FAQs
Will lifting make me bulky?
No. With smart programming and appropriate nutrition, most women get leaner, stronger, and more defined—not bulky.
Do I need machines?
Machines are fine, but dumbbells, kettlebells, barbells, and bodyweight moves often recruit more muscles and deliver better carryover to daily life.
How fast will I see results?
Most beginners feel stronger in 2–4 weeks; visible composition changes often show in 4–8+ weeks with consistent training, protein, and sleep.
Sources
- Hunter GR, et al. (2008). Resistance training conserves fat-free mass and resting energy expenditure following weight loss. PubMed
- Lemmer JT, et al. (2001). Effect of strength training on resting metabolic rate and energy expenditure of physical activity. PubMed
- Heden T, et al. (2011). One-set resistance training elevates energy expenditure for 72 h. PubMed
- Paoli A, et al. (2012). HIRT influences resting energy expenditure and respiratory ratio. Open-access full text
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