Is there a point to lifting weights?

dobenjam · February 2013

So I get that it is great in general. But for someone losing weight with a calorie deficit, is there really any point? I am running, and doing other forms of cardio. I'm losing weight, I feel great.... what is the point of lifting? Would it make more since to wait until I am closer to my goal to begin lifting since you can't build muscle with a calorie deficit?

Edit to clarify: I understand the importance of maintaining muscle mass. I also do bodyweight exercises to maintain muscle but is there a point to "lifting" since I can't actually build muscle? It seems like it would be a waste of time. I'm not talking about "cross training" I consider that cardio. I mean heavy lifting.

trb85 · February 2013

If you're only concerned with a number on the scale, keep doing what you're doing.

If your goal is to be toned and lean, then you need to pick up the weights.

It's not too early to start incorporating weight training.

DaBossLady24 · February 2013

^^ Ditto to what was said above.

Plus, only cardio exercises without some form of resistance training or weight training could cause you to lose lean body mass (LBM) which would be the muscle that you intend to keep.

SJ46 · February 2013

It is important to do while you are losing weight because it helps to maintain the lean mass you already have, otherwise you will lose some of it. I'm sure you don't just want to lose weight, but you want to also change your body composition right? Why not add strength training in to maintain what you have so you don't lose some of it and have to build it back later?

kdiamond · February 2013

As a dude asthetically men look better with muscle tone (take it from a woman...skinny guys aren't so hot). Not to mention it is great for your health.

It is never too early to start weight training, even if it is only 2 days a week to start.

NikoM5 · February 2013

Use it or lose it basically. If you don't lift heavy things then your body has no reason to keep muscle while you're dieting.

msandwich · February 2013

I agree with the others. You might get smaller, but you won't get toned or defined. Body transformation is a lot more than just "losing weight". Its about a change in body composition. I've seen big pear shaped people lose weight through nothing but low calories and cardio. But they ended up looking like smaller pears.

EvanKeel · February 2013

Lots of people lift weights because they have recomposition goals, rather than just weight loss goals. Additionally, people lift weights to increase strength, which can have a pretty large impact on what we do on a day-to-day basis.

KarenJanine · February 2013

This. Start now to keep hold of the LBM you already have - its a lot harder to lose it then decide you want to build it back later.

dobenjam · February 2013

Trust me, I'm no where near skinny yet, so there is no danger of that. I plan on lifting eventually and I actually do bodyweight exercises to try and "maintain" what I have, but is there a point to actual lifting yet? Since you can't build muscle anyway with a calorie deficit?

shrinkingbrian · February 2013

I did just cardio for the first six months into my weight loss plan but about six months ago, I added weight training to my exercise regime. I am not losing as fast as I was doing just cardio but I am now a firm believer in adding weight training to any exercise program. I am starting to see some muscle definition which is great. I also feel so much better.

upgetupgetup · February 2013

Yeah the logic is: if you do resistance training while losing #s and eating right (even if less), more of the stuff you lose is fat than muscle.

Objective isn't to gain muscle, it's to stop losing it.

Querian · February 2013

The more muscle you have the more calories you burn while at rest. Muscle increases metabolism. So if you want to be able to eat like a normal person instead of a bird when you reach your goal you should be incorporating some strength training into your routine.

Another way to look it is is through body fat %. You can lose weight but not lose any body fat by percentage. By building muscle you can help your body change the percentages to increase your lean mass while decreasing your body fat.

Good luck! I think like 3 days a week would be good to start and you don't have to go crazy, just find some simple exercises like squats, pushups, lunges, crunches etc and you don't even need any weights.

carrieous · February 2013

Wait. Why cant you build muscle?

Something to consider is that the more muscle you have built up, the more calories you burn doing absolutely nothing.

Also, lifting weights strengthens your bones which you may not care much about now but when you get older you will.

Finally, muscles are sexy.

EvanKeel · February 2013

I don't think I've ever heard anyone complain about getting stronger. Similarly, I've never heard anyone say, "I wish hadn't started lifting weights early on" but I have heard people say the opposite. I'm not a trainer or anything. There are programs that are more suited to beginners. I imagine doing body weight exercises and working isolated muscle groups to start would be reasonable. Eventually/soon (depending on your performance) you may want to consider a lifting a program.

BHetrick · February 2013

Cardio - you're burning fat while you're doing it.

Weight training - you're burning fat while you're doing it and afterwards. Breaking down your muscle fibers requires energy to repair them.

When it comes to weight training, don't think you have to lift to failure constantly. You can lift lighter and go for higher reps. Your end goal is to fatigue your muscles.

susannahsutton1 · February 2013

.?? I have been running a calorie deficit for 8 weeks, involving dieting, cardio and weights. I have lost 14lb and my body fat % is down 8% so I must be getting some muscle. My middle is firmer and legs slimmer

Bakkasan · February 2013

Absolutely there is a point. The less muscle you lose the better. Also if you are obese, you CAN, not WILL, but CAN put on muscle in the beginning while losing fat.

I would by far rather lose 10 pounds of fat vs 20 pounds of both muscle and fat. Well, unless you don't want that muscle I guess.

cwolfman13 · February 2013

Preservation of LBM...yes, you can accomplish this with body weight training...but it takes much longer to get all of your sets and reps in to fatigue failure. Thus far I seem to have preserved almost all of my LBM while eating at a deficit and I have to give that credit to my weight training and protein intake.

Also functional strength gains. I've made impressive strength gains eating at a deficit and doing Starting Strength. I'm going to be in a much better position once I get to maintenance in RE to my strength performance and putting on some LBM. I like staying ahead of the game.

jacksonpt · February 2013

This. As you lose weight, your body will shed weight that it sees as the least necessary. By lifting, you are telling your body you need the muscle to function on a daily basis. So lifting will help retain muscle while you lose weight. If you're losing weight while keeping muscle, then you are losing a greater percentage of fat than you would be otherwise. Fat loss and muscle retention has heath benefits, functional benefits in day to day life, and aesthetic benefits (even if you don't see them now, no reason to try to add back muscle you lost while dieting once you've reached your goal weight).

mperez57 · February 2013

You can build muscle even on a deficit the effect is just lessened. Based on what what you eat (higher protein) added resistance can tone and build some muscle. The more muscle you have the more calories you burn when your not at the gym because muscle uses more calories to maintain itself. So remember anything in excess can be bad its all about balance. Weight is simply a number, you should focus on body comp. Skinny and healthy are not automatically the same lol.

Muddy_Yogi · February 2013

Why CAN'T you build muscle??? I don't quite understand. And if you don't lift you will lose muscle mass and your body will not burn as many calories. Bone density is another reason to lift....I could go on but I am sure it is just a waste of time.

SideSteel · February 2013

1) Whether you can build muscle at a deficit is irrelevant as you'll see in a moment. It's context dependent but in your case you would probably build some for a short time. See here: http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

2) Think of it this way -- (lets assume two identical people to compare scenarios)

Person A does some push ups and some cardio and diets and loses 50lbs. 40 of it is fat and 10 is muscle.
Person B does weight lifting and diets and loses 50 lbs. 50 of it is fat.

Person B has more muscle than person A when they are done dieting.

Obviously I'm making numbers up but I'm trying to show you why building muscle vs maintaining muscle is irrelevant. The point is that you end up with more muscle post-diet when you compare lifting vs not lifting.

This is why you should lift.

skydiveD30571 · February 2013

I think you're under the impression that some bodyweight exercises is enough to maintain the lean mass you have now. In reality, that is rarely the case.

If you aren't getting stronger, that means your body sees no need in repairing muscles beyond the strength they have. If there's no need in repairing them for greater stress, there isn't much need in keeping them either. If you are getting stronger, then pretty soon bodyweight will not be enough to really work those muscles. That will include strength and muscle loss as well.

I think you'd really enjoy the benefits of weight lifting. It's not just for muscle gain. Preventing more muscle loss, strength, definition, harder muscles, more flexibility and ability to perform normal everyday activities. The list goes on.

Goal_Line · February 2013

I've found lifting supports the other activities I do. I'm not a runner, my joins can't take it. But I'm a bike rider. I've found I have more strength and endurance when riding my bike as a result of lifting. Your a runner, I bet lifting will make you a better runner.

Plus...you'll look better naked.

Yogi_Carl · February 2013

Depending of what intensity of bodyweight exercises you are doing (aiming for 3 x 5 to 8 reps to near failure) you never need to pick up weights at all. Progressive bodyweight exercises are plenty of resistance and up there with weight training if you approach it correctly.

Over a period of six months I have progressed from reguler push-ups being able to do no more than 3 sets of 2, stepped up to 3 sets of 10, then taking a closer hand position until I am now doing 3 sets of diamond push-ups - 3 sets of about 6 reps, so clearly I am gaining strength. I've also lost just under 14 lbs and according to body composition scales most of this is fat and I have held onto lean weight.

Have a look at You Are Your Own Gym on the internet and a manual called Convict Conditioning.

Also - have a look at this just for inspiration. This guy just practises Yoga and bodyweight exercising.
http://www.facebook.com/?ref=tn_tnmn#!/mgonzales01?fref=ts

iplayoutside19 · February 2013

^ This. My knees feel much better since I started dead lifts and squats.

KatieJane83 · February 2013

Ditto to what most others are saying

PLUS

"Damn, I really hate feeling like a crazy strong bad *kitten*!!".....

....said no one, ever.

Now I'm off to the gym to crush some deadlifts and barbell squats. Best of luck!

beanerific518 · February 2013

I lost 60 pounds (size 20 to a 12) with cardio and minimal bodyweight exercise. I then added heavy lifting with cardio and lost another 40 pounds (size 12 to a 6). My body looks tight and lean because of it. I certainly don't think it was a waste of time.

Leadfoot_Lewis · February 2013

Honestly too lazy to read through any of the responses, so this has already probably been said. On a calorie deficit you want to lift for a couple of reasons. 1-To maintain the muscle you have. 2-To burn calories. Sure you won't burn as many calories as cardio, but you will continue to burn calories AFTER you lift. Once you quit your cardio workout, you're done burning calories until the next cardioi workout.

Also lifting-

-Strengthens muscles, tendons, and ligaments.
-Increases bone density
-Increases metobolic rate.

It make no logical sense to quit doing something that has so many benefits. IMO you should quit 1/2 the cardio you're doing and replace it with lifting. You'd be better off for it.

dobenjam · February 2013

Well 90% of the people on this site and other researchers say you can't build muscle while at a calorie deficit. Some disagree, I''m not sure. That's really the point of the question because if they believe you can't build muscle, then why try to lift if you can't while at a deficit. You can get stronger without building muscle, I get that, but I don't really care about getting stronger. I do eventually want to get toned, and I'll always do cardio.

Is there a point to lifting weights?

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