Contrary to what many social media influencers might have you believe, you can build strength and lose body fat at the same time.
In fact, to build strength and lose body fat at the same time, is not as complicated—or as extreme—as it’s often made out to be.
Here’s the truth: muscle is metabolic. That means the stronger your muscles are, the more efficiently your body burns energy, making it easier to drop body fat and increase strength. So yes—those love handles can shrink while your weights go up.
But building strength doesn’t mean the same thing to everyone.
For some, it might mean climbing a flight of stairs without your legs burning.
For others, it’s carrying all the groceries in one trip (relatable).
Maybe it’s competing in a powerlifting comp, or pushing yourself to finish a tough set.
And sometimes, it’s the mental strength to keep showing up, even when life is chaotic.
All of it counts. All of it is valid.
The amazing thing about building strength is that it changes your body shape drastically—even if the scale doesn’t move. Why? Because muscle is denser than fat. You might weigh the same, but your clothes fit better, your posture improves, and you just feel better in your body.
And here’s another bonus: muscle makes it easier to maintain your results. When you have more muscle mass, your metabolism runs higher, meaning an occasional indulgence won’t undo your progress like it used to.
Eventually, the number on the scale becomes less important. You stop obsessing over your weight and start embodying a healthy, confident, and strong body instead.
And the coolest part? Strength carries over into every part of your life—your mindset, your energy, your confidence, your quality of life.
Simple, no B.S tips to build strength and lose body fat:
1. Lift heavy (for you) and lift often
Building strength means challenging your muscles. Start where you’re at—but don’t stay there. Progressively increase your weights, reps, or intensity week by week. Consistency > perfection.
2. Eat enough to fuel strength
You won’t build muscle (or lose fat) by starving yourself. Prioritise protein at every meal, eat balanced carbs and fats, and stop fearing food. Strong bodies are built, not restricted.
3. Sleep like it’s your job
Your body changes when you rest, not just when you train. Aim for 7–9 hours of quality sleep, manage stress, and let your nervous system recover. Recovery = results.
At Ladies That Lift, we coach women from beginners to elite lifters (shout out to our powerlifters) to build strength in a way that suits their goals and lifestyle.
