Muscle is metabolically active, meaning it burns calories even at rest. In fact, every pound of muscle gained can burn 6–10 extra calories a day without any additional activity. Though this might seem small, over time it adds up, especially when paired with a balanced diet. Additionally, strength training helps combat the muscle loss that naturally occurs with age, a key factor in slowing metabolism.

Another benefit is the “afterburn effect,” known as excess post-exercise oxygen consumption (EPOC). Unlike steady-state cardio, which burns calories primarily during the activity, strength training causes your body to continue burning calories for hours as it repairs and rebuilds muscle fibers. This makes it an efficient and effective option for those looking to maximize calorie burn.

In my classes and personal training sessions, I like to prioritize targeting large muscle groups because they require more energy to maintain, which helps increase calorie burn even when you're not actively working out. The largest muscle groups include the legs (quadriceps, hamstrings, and glutes), back (latissimus dorsi and traps), and chest (pectorals). Exercises like squats, deadlifts, and lunges engage the legs and glutes, while rows, pull-ups, and deadlifts work the back. The chest can be targeted through bench presses, push-ups, and chest fly exercises. Building these muscles helps raise your resting metabolic rate (RMR), allowing you to burn more calories even when not working out.

Beyond the workout, fueling your body with protein-rich foods such as chicken, turkey, lean beef, eggs, tofu, lentils, and Greek yogurt aids muscle repair and growth. These foods provide the essential building blocks needed to recover and build stronger muscles after strength training. Strength training goes beyond just muscle building and burning calories; it’s about creating a stronger, healthier version of yourself, both physically and mentally.