Resistance Training

Resistance training — also called strength training or weight lifting — involves exercises that make your muscles work against a force, such as dumbbells, resistance bands, or your own body weight. It builds lean muscle mass, which burns more calories even at rest. Including resistance training in your weekly routine is one of the most effective ways to support long-term weight management.

Resistance training is a form of physical conditioning that uses progressive overload to induce muscular hypertrophy and strength gains through mechanical tension, metabolic stress, and muscle damage. Guidelines recommend at least two non-consecutive sessions per week targeting all major muscle groups. It increases resting metabolic rate by preserving and building fat-free mass during caloric restriction, countering the adaptive thermogenesis commonly observed with weight loss.

Many weight-loss programmes focus solely on cardio, but resistance training is essential for preserving muscle during a calorie deficit — preventing the metabolic slowdown that leads to weight regain. Dr Joseph Wang incorporates resistance training guidance into his personalised weight management plans at Accord Medical.