Muscle & Fitness

How Strength Training Supports Fat Burning

Curated By Ebenezer Samuel, C.S.C.S.

Weight training doesn’t simply help you build strength and muscle. Done correctly, it can also help you accomplish something else, driving your body to burn fat.

To be clear, you don’t magically lose body fat by strength training. But strength training can spur greater calorie burn, which can help you lose weight. Additionally, by building more muscle tissue, you increase your resting metabolic rate, which helps you burn more calories throughout your day, even when you’re not training.

To take advantage of these strength training benefits, you’ll want to do exercises that tax large muscle groups. And you’ll want to train heavy: All things equal, a rep done with a heavier weight will burn more calories than the exact same rep done with a light load. And you’ll want to occasionally dabble in unconventional moves: The learning curve from new exercises can also lead to increased calorie burn.

You’ll do all these things in this month’s workout with your SMRTFT Adjustable Dumbbells. Do it 3-4 times a week, resting at least one day between sessions. On days you’re not doing this workout, stay active, taking at least a 20- minute walk or run.




Start by blasting your legs, the largest muscle group you have and a key driver of calorie burn. Hold one of your dumbbells at your hip and the other at your shoulder, then lower your torso until thighs are parallel with the ground.

Stand back up. Do 4 sets of 10-12 reps, switching dumbbell position every set.




This one hits large back muscles like your lats, while also challenging your glutes and hamstrings. Stand with dumbbells at your hips, then push your butt back and lower into the bottom of a Romanian deadlift.

Row the right dumbbell to your hip, then row the left. Stand and squeeze your glutes. Do 3 sets of 8-10 reps.




Finish by attacking your chest (another large muscle group) with an exercise that will also challenge your abs too. Set up a bench at a 30-degree incline and hold a dumbbell in your left hand, above your shoulder.

Lower it to your chest, then press back up; keep your abs tight as you do this, so your torso doesn’t “tip” to either side. Press back up. Do 10-12 reps, then switch arms and repeat, without resting. Do 3 sets.


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Ebenezer Samuel, C.S.C.S.

Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes.

His current training regimen includes weight training, HIIT conditioning, and yoga.

Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.

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