Strength Training: The Key to a Faster Metabolism

When people think about boosting their metabolism, their minds usually jump straight to cardio — running, cycling, HIIT. But if your goal is to get leaner, stronger, and fire up your metabolism long-term, strength training is the real game-changer.

At IGNYT, we help clients every day understand why strength training is more than just lifting weights — it's the most effective way to build a body that works harder for you.

What makes strength training so powerful for your metabolism?

1. Muscle burns more calories than fat

Muscle is what we call "metabolically active" tissue. Your body burns calories just to maintain it — even when you're resting.

➡️ A 2020 systematic review found that strength training increases resting metabolic rate (RMR) by an average of ~96 kcal/day compared to no training at all. And a separate 9-month study showed a 5% rise in RMR simply by adding lean muscle through strength training.

That means you're burning more calories all day long, not just in your workout.

2. You keep burning calories long after your session ends (EPOC)

Ever heard of the “afterburn” effect? It’s real — and it’s called EPOC (excess post-exercise oxygen consumption). After a strength session, your body uses more oxygen to repair muscle, replenish energy stores, and recover. This keeps your metabolism elevated for up to 48 hours after your session.

One study showed participants who completed a 31-minute strength session still had a significantly elevated metabolic rate 38 hours later.

3. It changes your body composition (and yes, helps you get “toned”)

What most people call “toned” is really a lower body fat percentage combined with more visible muscle mass. Strength training helps with both.

In a 2022 meta-analysis of over 100 trials, participants who lifted weights lost about 1kg of fat and gained ~0.8kg of lean muscle — all without doing cardio. When paired with good nutrition? The results were even better.

Another major study compared cardio, strength training, and a combo of both. The most effective approach for fat loss and muscle gain? You guessed it — combining cardio and strength. But if you had to choose one for body composition? Resistance training came out on top for building lean muscle.

4. You become more insulin sensitive (which helps with energy and fat storage)

Insulin sensitivity is your body’s ability to use carbohydrates effectively. When it’s high, you use food for fuel. When it’s low, your body is more likely to store it as fat.

A 2023 meta-analysis of 27 studies found that strength training significantly improves insulin resistance and blood sugar control — even in people with type 2 diabetes. It also helps regulate hormones like cortisol and growth hormone, which influence fat storage, recovery, and overall energy balance.

But it’s not just about the science — it’s about the process

At IGNYT Fitness, strength training is at the heart of everything we do — because we’ve seen it work for hundreds of people. Whether you’re brand new to training or you’ve plateaued and want to get more from your workouts, our programmes are designed to get you real, sustainable results.

You’ll get:

• Structured, progressive strength training — no guesswork, no wasted effort

• InBody composition analysis to track muscle gain and fat loss

• Nutritional guidance to help you fuel your body and support your goals

• Expert coaching with people who genuinely care about your progress

• A supportive, goal-driven community that helps you stay motivated

Want to train smarter?

If you’re tired of spinning your wheels, watching your effort outpace your results, and wondering why your metabolism isn’t keeping up — strength training might just be the missing piece.

Ready to take the next step? Book a discovery call today

IGNYT Fitness Community

Sources:

• Speakman JR, Selman C. Physical activity and resting metabolic rate. Eur J Clin Nutr. 2003.

• Hunter GR, et al. Resistance training increases total energy expenditure and free-living physical activity. Med Sci Sports Exerc. 2000.

• Willis LH, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol. 2012.

• Wewege M, et al. The effects of resistance training on body composition in overweight and obese individuals. Obesity Reviews. 2022.

• Strasser B, et al. Resistance training in the treatment of the metabolic syndrome: a systematic review and meta-analysis. Sports Med. 2010.

• Gordon BA, et al. Resistance training improves metabolic health in type 2 diabetes: a systematic review. Diabetologia. 2009.