3 Vital Facts About Heavy Lifting for Weight Loss: A Guide

Losing weight is one of the most common health goals, primarily due to the rising obesity rates and its connection to severe medical complications. Thus, time is of the essence here if you want to shed excess weight. One effective means worth considering is weight lifting or heavy lifting, an intensive exercise designed to build up muscles while eliminating fat. 

While eating right, doing cardio, and other fitness habits are essential building blocks to weight loss, heavy lifting often goes hand in hand with them because of its impressive results. If you want to look into its capabilities, consider the following facts to assess if this direction is the right one for your personal wellness: 

Fact #1: Lifting heavier weights within a favorable time frame optimizes weight loss capabilities

The key to effective weight loss is maximizing high-effort exercises to burn excess calories and fat. It means you must engage in heavy lifting within your maximum threshold within a few minutes. Doing this increases muscle mass and metabolic rates, resulting in a bulky yet sculpted physique. It is like transforming fat around the belly and arms into tight, impressive muscles. These are the reasons many lean athletes consider eating to build muscle. 

To maximize weight loss, find out how much you can lift, which target areas are the most crucial for heavy lifting, and how long you can commit per session. This way, the right sets, weight capacity per session, and increasing levels are identified to optimize weight loss. 

These details also serve as motivators to self-improvement, which are key to forming a healthy outlook on health and well-being. After all, they should only be something you see as necessary to have a better quality of life. 

Fact #2: Pushing beyond your comfort zone means your weight loss program is working

When experiencing physical difficulty or strain, the response is often to pause, rest up, and go again. However, it is entirely different when undergoing a weight loss program with a focus on heavy lifting because feeling discomfort is part of the process. It just means the body is adapting to the new physical demands. 

What you are after here is delayed onset muscle soreness or DOMS for short. It is the natural outcome of strenuous weight training, allowing the musculoskeletal system to repair itself as the fats gradually decrease.

Because of the complexities of this kind of fitness program, heavy lifting and weight loss are preferably accomplished under a personal trainer’s guidance. Doing so balances out DOMS and medical issues since it is highly possible to get cramps, hallucinate due to fatigue, and the like. Thus, never go into heavy lifting for weight loss without ample supervision, proper equipment, and pre-workout routines. 

Fact #3: Incorporating circuit training can be useful, but you have to do so with a personal trainer

Circuit training is another high-intensity exercise routine that is often associated with heavy lifting since they both are known for their weight loss benefits. You can even identify target areas, work on them at gradually increasing levels, and move to the next set of exercises with limited to no rests. Given the many risks of this fitness program, you should always go into it with caution, preferably under a personal trainer’s supervision or at a personal fitness studio, to ensure well-being while keeping weight loss goals in check. 


Weight loss through heavy lifting is no easy feat, especially since it is a test of determination and powering through rising challenges. As the previously mentioned facts demonstrate, you cannot go through it without the necessary preparations and assistance. Thus, ensure you find reputable personal trainers near you to avoid major setbacks and get verifiable results. 

The Fit Factor PT is your source for the best custom training programs Wellesley has to offer. You can easily meet your weight loss goals and more at our professional personal fitness studio with help from our experienced trainers. Contact us today at (617) 872-0050 to book your next fitness session and meet your health goals. 

Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley