Weight Management
Strength Training During Weight Loss
Why strength training matters while losing weight, what UK guidelines recommend, and how to start safely at home or in the gym.
JoinGRI Editorial Team · · 1 min read
Why strength matters
When you lose weight, you can lose some muscle as well as fat. Strength training, together with enough protein, helps you keep muscle — which supports strength, balance and everyday function.
What the guidelines say
UK guidelines recommend that adults do activities that strengthen all the major muscle groups — legs, hips, back, abdomen, chest, shoulders and arms — on at least two days a week, alongside at least 150 minutes of moderate activity.
Getting started
- Bodyweight exercises such as sit-to-stands, wall press-ups and step-ups.
- Resistance bands or light weights at home.
- Gym machines or classes, with guidance on technique.
Start with a level that feels manageable and build up gradually.
Staying safe
If you have a health condition, an injury or haven’t been active for a while, check with a healthcare professional first. Stop if you feel pain, dizziness or chest discomfort.
Read more in our weight management guide.
Frequently asked questions
How often should I do strength training?
UK guidelines recommend activities that strengthen the major muscle groups on at least two days a week, alongside regular moderate activity.
Sources and further reading
This article is for general education only. It isn’t medical advice and doesn’t replace a conversation with a qualified healthcare professional about your own circumstances.