Do you need to lift weights to lose weight?
No.
You need a calorie deficit: consistently taking in less energy than your body uses. You can do that through your food choices alone. Walking can help by increasing how much you move and how many calories you burn.
You can lose weight without ever picking up a dumbbell.
But if you’re a dad over 40, I’d still recommend lifting. Here’s why.
Hold on to your muscle while you lose fat
When you lose weight, some of what you lose can be muscle. Strength training, together with enough protein, helps you hold on to it while you lose fat.
That matters for how you look and how you feel.
You could reach your goal weight and still have little muscle and more body fat than you expected. That’s what people often mean by “skinny fat.” The number on the scale has dropped, but you haven’t built the stronger body you wanted.
Lifting helps you work toward that stronger body as you lose the weight.
It also burns calories during the workout. And muscle uses energy even when you’re resting, so having more of it can modestly increase your daily calorie needs. The effect is smaller than fitness ads often suggest, but it contributes.
Give your body a reason to stay strong
Then there’s getting older.
Muscle mass and strength tend to decline with age, especially when you’re inactive. Turning 40 doesn’t mean you’re destined to get weaker every year. But it’s a good reason to make strength training part of your week.
Give your muscles something to do. Give your body a reason to keep them.
The benefits go beyond your waistline
Carrying the groceries feels easier. Picking up your kid takes less effort. A weight that felt heavy a month ago starts to feel manageable.
That kind of progress can build confidence. You start trusting your body more. Training can improve your mood and how you feel about yourself, too.
Start walking—and start lifting too
So yes, start walking. Take a walk after dinner. Fit another one into your lunch break. Adjust your food intake so you’re in a manageable calorie deficit.
And add two strength sessions a week to get started. At home or at the gym. Build from what you can do now.
You don’t need to become a bodybuilder to make getting stronger part of your life.
If you wanna lose weight, walk—but start lifting too.
Build your foundation with 66-Days: Back to Basics
Looking for a starting point? Something that fits your life and lets you ease into strength training at your own pace? 66-Days: Back to Basics gives you a place to begin and build from, one workout at a time.
