WHEN it comes to fat loss, cardio isn’t the only, or even the best, tool. Lifting weights can actually help you burn fat faster by boosting your metabolism, preserving muscle, and creating a longer-lasting calorie burn.

Workout developer Mesha Gaye Wright says strength training should be a key part of your fat-loss plan.

“Lifting weights can actually help you lose fat faster than cardio alone, based on how your body responds to resistance training compared to cardiovascular exercise,” Wright said.

“Muscle burns more calories than fat, even at rest. For every pound of muscle you gain, your body burns more calories 24/7.”

She said weightlifting helps you preserve or build lean muscle mass, which increases your basal metabolic rate — meaning you burn more fat even when you’re not working out.

“Weight training also triggers excess post-exercise oxygen consumption — the ‘after-burn effect’, which is higher than with steady-state cardio,” she said.

“So basically, your body keeps burning calories for up to 24 to 48 hours after lifting, especially with compound movements like squats, deadlifts, and presses.”

Here are some other reasons who, Wright says, lifting weights is superior.

Better body composition

Cardio can help you lose weight, but it might come from both fat and muscle. Resistance training helps you lose mostly fat while maintaining (or gaining) muscle, resulting in a leaner, more toned physique.

“This means you’ll look slimmer and more defined even if the scale doesn’t drop dramatically,” Wright said.

Efficient time use (HIIT-style lifting)

Combining weights with high-intensity interval training (HIIT) gives you both strength and cardio benefits in less time.

“These workouts elevate your heart rate and torch calories while building muscle,” Wright said.

Improved insulin sensitivity and hormonal balance

Resistance training improves insulin sensitivity, which helps your body manage carbs better and store less fat.

“It also boosts fat-burning hormones like growth hormone and testosterone in both men and women,” Wright said.

She warned that cardio alone can backfire, as too much steady-state cardio can lead to muscle loss, increased hunger and fatigue and slowed metabolism.

“The best strategy is to combine both,” Wright said. “For optimal fat loss, lift weights three to five times per week, include some cardio, especially HIIT or brisk walking, and focus on progressive overload, good nutrition, and recovery.”