Most people think of strength training as a way to build muscle. That is true, but what a lot of people don’t realize is that it also fires up your metabolism. The more muscle you have, the more calories you burn—even when you’re just sitting around.
More Muscle = More Calories Burned
Muscle is a high-maintenance tissue. It takes more energy to keep it going compared to fat. That means the more muscle you build, the more calories your body naturally burns throughout the day. Even when you’re not working out.
Your Body Keeps Burning Calories After You Train
Cardio burns calories while you’re doing it. But strength training? It keeps burning long after you stop. This is called the afterburn effect (EPOC)—basically, your body works overtime to recover, which means extra calorie burn for hours.
Better Blood Sugar Control & Energy Use
Lifting weights doesn’t just help with strength—it makes your body better at using energy. Instead of storing extra sugar as fat, your muscles soak it up and put it to use. This helps lower the risk of type 2 diabetes and keeps everything running smoothly. Plus, strength training balances key hormones that affect metabolism, like testosterone and growth hormone.
Why It Matters
Strength training isn’t just about lifting weights—it’s about keeping your metabolism in high gear. More muscle, better calorie burn, and smarter energy use all add up to a healthier, more efficient body.
If you want to keep your metabolism working for you, strength training should be part of your exercise routine.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.