Strength Training for Weight Loss

About the plan

12-week strength training plan for people who want to lose fat while preserving muscle mass, with three sessions a week — Monday, Tuesday and Friday. Since Monday and Tuesday fall on consecutive days, the split separates the stimuli: lower body and core on Monday, upper body on Tuesday and a metabolic full body on Friday, which gives the main muscle groups two weekly frequencies without training the same muscle on consecutive days. Progression is by load, reps and density — adaptation (weeks 1 to 3), progression and density (5 to 7), intensification (9 to 11) and assessment (12), with a light week at the end of each block (4, 8 and 12) to consolidate the load and check weight and measurements. Each session ends with a short metabolic block to increase the workout's calorie burn. Weight loss comes from the calorie deficit; strength training is what protects lean mass while weight drops, so pair the plan with a moderate calorie deficit, high protein and walks on non-training days.