BY MARK KINI
I have a close friend who has lost 35 pounds in the past three months. She looks and feels like a new person. We recently had a conversation about what she can do to tighten up some areas that need improvement. This evolved into a conversation on the importance of strength training.
Losing a significant amount of weight is a huge achievement. As we all know, it takes discipline, consistency, and lifestyle changes to reach that milestone. But once the scale shows progress, many people wonder what comes next. For long-term health, body composition, and strength, the answer is often resistance training.
Strength training, also called resistance training, goes beyond burning calories—it helps reshape the body, build muscle, balance and tone, and maintain your new weight. If you’ve recently lost a sizable amount of weight, incorporating strength training into your routine can be one of the best investments in your long-term health (but it’s also excellent for everyone, especially as we age).
Why Strength Training Matters After Weight Loss
1. Preserve and Build Lean Muscle
During weight loss, it’s common to lose not only fat but also muscle tissue. Strength training helps rebuild lost muscle mass, which gives your body shape, strength, and tone.
2. Boost Metabolism
Muscle is metabolically active tissue. The more lean muscle you have, the more calories your body burns at rest, making it easier to maintain your new weight.
3. Support Joint and Bone Health
After weight loss, joints may feel relief from carrying less load, but they still need strength to stay stable. Resistance training strengthens not only muscles but also tendons, ligaments, and bones, reducing the risk of injury and imbalance.
4. Improve Daily Function and Confidence
From carrying groceries to climbing stairs, strength training makes everyday tasks easier. It also builds confidence by showing you just how capable your body can be.
Getting Started: 5 Key Principles
1. Start Light and Focus on Form
Begin with bodyweight movements or light weights. Perfecting your technique reduces injury risk and sets the foundation for progress. Do not skip this step and know your limits.
2. Train Major Muscle Groups
A balanced program should cover:
❱ Legs (squats, lunges)
❱ Back (rows, pull-downs)
❱ Chest (push-ups, presses)
❱ Shoulders (overhead press, lateral raises)
❱ Core (planks, dead bugs)
3. Frequency
Aim for 2-3 strength sessions per week with at least one rest day between sessions targeting the same muscle group.
4. Progress Gradually
Increase weight, sets, or reps slowly. The goal is steady improvement, not rushing into heavy lifting. You may also want to vary the weight exercises that you do to suit your body.
5. Combine With Cardio
If you enjoyed cardio during weight loss, keep it in the mix—but shift the emphasis so that strength work takes center stage. The two types of exercises complement each other.
Sample Beginner-Friendly Routine
❱ Bodyweight Squats: 3 sets of 10-12 reps
❱ Push-Ups (modified if needed): 3 sets of 8-10 reps
❱ Dumbbell Rows: 3 sets of 10-12 reps per arm
❱ Glute Bridges: 3 sets of 12-15 reps
❱ Plank Holds: 3 rounds of 20-30 seconds
This simple routine hits major muscle groups, builds stability, and prepares you for more advanced exercises down the road.
Tips for Success
❱ Warm Up and Cool Down: Spend 5-10 minutes warming up (walking, dynamic stretches) before lifting, and cool down afterward with light stretching.
❱ Listen to Your Body: Mild soreness is normal, sharp pain is not. Learn the difference and adjust accordingly. A certain type of weight training might not be for everyone, and it’s OK to try something else.
❱ Celebrate Strength Gains: The scale is no longer your only measure of success—track progress by how much stronger and more capable you feel.
❱ Stay Consistent: Progress comes from regular practice, not perfection.
Strength training after weight loss is about more than looks; it’s about reclaiming your strength, protecting your body, and building a healthy future. Start small, stay consistent, and remember that your weight loss journey was only the first chapter. Strength training is the next step in becoming the strongest, healthiest version of yourself. [CD0925]
Mark Kini is the President & CEO of Boston Chauffeur. He can be reached at
Follow Mark on Instagram: bostonfitexec.
