Exercise More

The Best Exercise for Losing Weight at 30 & Beyond

by Becky Holliday
Exercise for Losing Weight Becky Holliday

Ever wish you could lose weight for good? And always look and feel your best?

Have you had enough of…

You’re not alone. These are the main concerns my clients have when they join my 1:1 Health Coaching experience.

That’s why today, I’m sharing the best exercise for losing weight. Plus:

  • Look good in your clothes.
  • Feel better about yourself.
  • Get toned — fast.
  • Improve your physical and mental strength.
  • Boost your brain health, positivity and energy.
  • Keep your metabolism revved up for 48 hours after your workout.
  • Burn more fat than running and other cardio exercises.

The Best Exercise for Losing Weight

Are you like I once was? Thinking cardio is the best way to lose weight, stay fit and get toned? Or, maybe you’ve avoided strength training because you’re worried it’ll make you too muscly?

I get it. I was there too. But a few years ago, I discovered the game-changing benefits of strength training, and it completely transformed my exercise approach. 

When you start strength training, you’ll feel and see the difference in just a few months. You’ll lose weight, tone up and feel so much better when you look in the mirror.

What’s more, weight training burns more fat than cardio because it keeps your metabolism boosted for up to 48 hours after your session. That’s right — you’ll still be burning calories long after your workout is done.

Plus, strength training makes you feel powerful and confident. As you notice your strength improving each week, you’ll start to feel unstoppable.

5 Benefits of Strength Training

#1 You’ll Lose Fat

When you strength train regularly (at least 1 to 2 times a week), your body starts to build more muscle. And the more muscle you have, the more calories you burn — even at rest. More muscle means a higher metabolism and more fat-burning. To put it in perspective, 500g of muscle burns around 9 calories a day, while 500g of fat burns only 2. Plus, the more you exercise, the more your body learns to burn fat rather than storing it.

#2 You’ll Get Toned

Weight training is the most effective way to add lean muscle, which makes your clothes fit better and helps you feel great when you look in the mirror. It also improves your posture, making you look taller and more confident. Without muscle tone, it’s easy to look out of shape, and as we age, we naturally lose muscle unless we actively work to build it.

#3 You’ll Get Stronger

Strength training doesn’t just make you physically stronger — it also boosts your mental strength. It shows you can push yourself, do hard things and go beyond your comfort zone. Physically, it makes everyday tasks easier, like carrying groceries or lifting heavy objects and gives you a sense of accomplishment.

#4 It’s Great for Your Physical Health

Strength training improves the way your body processes sugar, reducing your risk of diabetes and boosting your immune system. It also strengthens your muscles, tendons and bones, which lowers your risk of injury and osteoarthritis— especially as you age. Research has shown that taking part in strength training exercises can help prevent joint damage no matter what age you start.

#5 It’s Amazing for Your Mental Health

Exercise, especially strength training, clears your mind, reduces stress, and gives you a fresh perspective on life. It boosts your mood and energy levels, making you feel like the best version of yourself. 

What is Strength Training?

Strength training, also known as weight training, includes exercises that make your muscles work harder. Here are some examples:

  • Bodyweight Exercises — like squats, lunges, pushups, and planks.
  • Hand Weights — also known as dumbbells.
  • A Weight Bar and Weights — for exercises like deadlifts and bench presses.
  • Kettlebells — for dynamic movements that build strength and endurance.
  • Circuit or HIIT Classes — that combine weights or bodyweight exercises for a full-body workout.

If you’re new to strength training, start with a short class on YouTube, a fitness app, or at the gym. 

These are some of my favourites:

Bonus Tip

Here’s a little insider secret: doing slow reps versus normal-speed reps can increase your muscle strength by 50%. And if you’re using free weights, you’ll activate more muscle fibres than when using the machines at the gym.

Ready for More Tips?

Looking for more simple ways to lose weight and feel happier and healthier? Download your free 5-Step Health Guide below now. You’ll get instant access to 5 healthy habits that’ll transform your health in 5 minutes or less.

Sick of Trying to Lose Weight on Your Own Without Success?

This year, why not invest in yourself and get the personalised support, accountability and encouragement you deserve?

Imagine in just 12 weeks…

  • Losing weight for good.
  • Fitting into your favourite clothes.
  • Feeling like yourself again.
  • Living your best life (instead of just going through the motions).
  • Being the person you’ve always wanted to be.

Learn more and get on the waitlist for 1:1 Health Coaching now. Don’t waste any more time not feeling as good as you deserve to feel.

Thank you so much for reading. And never forget you deserve to live your best life, so keep investing in yourself and your health.

With love,

Becky x

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