Strength Training Is Fat-Burning Power in Disguise.

A systematic review and meta-analysis from the University of New South Wales (2021) examined 58 studies with 3,000 beginner participants and found that pure strength training alone led to around 1.4% total body fat loss—almost identical to what you’d see from cardio.

The authors noted that resistance workouts build muscle while shedding fat—even without dieting—resulting in body composition improvements. The average loss (about 0.5 kg of fat) may not look huge on the scale, but the shift from fat to muscle boosts metabolism and transforms how your clothes fit.

If you’re skipping strength training because “only cardio burns fat,” think again. Strength workouts build muscle, spike metabolism, and shred fat—without running.