Optimal time for strength training to maximize fat burn revealed
How long should strength training last to effectively burn fat (photo: Freepik)
To burn fat and change the shape of your body, strength training is one of the most effective methods. However, to see results, you need to commit to a certain amount of time, the website Eat This, Not That! reports.
Ideal duration of strength training
When aiming to burn fat, the ideal duration for strength training is typically between 30 to 60 minutes. This range allows you to work at an intensity level that effectively burns calories while avoiding burnout.
Shorter workouts, around 30-45 minutes, can be just as effective, especially if you increase the intensity.
High-intensity sessions, which minimize rest between sets and focus on compound movements (like squats, deadlifts, and bench presses), maintain heart rate and maximize calorie burning.
On the other hand, if you prefer a slightly longer workout with adequate rest (60-90 seconds), this can also yield great results, especially for those focusing on progressive overload.
Impact of strength training on body
Unlike cardio workouts, which primarily burn calories during the session, strength training creates an "afterburn" effect. This means your body continues to burn calories for several hours after the workout as it repairs muscle tissue and restores energy levels.
Compound exercises, like squats, deadlifts, and rows, are especially effective as they engage multiple muscle groups, leading to higher calorie burn.
Building muscle mass speeds up your resting metabolism, meaning you burn more calories even while watching your favorite show.
Bests strength training strategies
To make your strength workouts as fat-burning as possible, focus on effective methods. Here are some top strategies:
- Circuit training – Perform a series of exercises with no breaks in between. This keeps your heart rate high, maximizes calorie burning, and builds strength.
- Strength training + HIIT finishers – Add a high-intensity finisher to your workout, like battle ropes or burpees. These short bursts of full-body exertion boost heart rate and provide an additional calorie-burning push at the end of your workout.
Aim for 8-15 repetitions per set for optimal fat loss, focusing on compound weights. Rest periods should be between 30 to 60 seconds.
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