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Why It's Worth Incorporating Strength Training into a Weight Reduction Program
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Physically active individuals and those who wish to lose excess weight often believe that performing aerobic exercises exclusively is the best choice during weight reduction. But is this truly the only reasonable option?
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Do higher repetitions during reduction lead to better results – an investigation of assumptions and myths
There is a common assumption that exercises should be performed in ranges above 12 repetitions during the fat reduction process, which is unfortunately a prevalent mistake. If high-range training is sufficiently intensive and voluminous, it may result in fat loss, but muscle loss may also occur. If during muscle building exercises were performed in the range of 4-12 repetitions using a high load, a sudden increase in the number of repetitions combined with a reduction in load may lead to a decrease in strength and muscle mass, as the muscles will not receive suitable stimuli for development.
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Physical Exercise for Reduction and Quantity of Calories Burned
It appears that an individual who burned 500 calories during exercise should achieve better results than the one who burned 300 calories, however, this is not always true. It all depends on the type of exercise and the amount of energy burned after exercise. During the fat reduction period, exercises should serve two main purposes: maintaining muscle mass and strength and protecting the metabolism from slowing down, ensuring its constant stimulation.
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Conclusions from strength training
Strength training represents one of the methods that, through proper organization, can contribute to fat reduction. Fatty tissue is not only burned during physical exertion but also after completing a training unit. Furthermore, strength training enables the maintenance of muscle mass and strength, as well as promotes metabolic efficiency, which has an extremely significant impact, especially for older individuals. The most effective solution in the reduction process is the combination of strength training with aerobic activity. The application of a diet with a negative energy balance should not be neglected, as it is mainly responsible for the loss of fat tissue.
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Scientifically reviewed by a clinical dietitian
• 23.03.2026
Mekary R.A. et al., Weight training, aerobic physical activities, and long-term waist circumference change in men, „Obesity” 2015, 23(2), 461–467.
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