Living well

Strength training while you lose weight

Strength training protects your muscles, bones and metabolism as you lose weight — and you don’t need a gym to start.

Published by Well Medicare, a GPhC-registered pharmacy in Marylebone, London · Last updated October 2026

Key points
  • UK guidelines recommend at least 150 minutes of moderate activity a week, plus muscle-strengthening activity on at least two days.
  • Some of the weight lost when dieting can be muscle — strength training and enough protein help keep it.
  • Start with a few simple movements, twice a week, and build up gradually.

Why it matters

When you lose weight, part of the loss can come from muscle rather than fat. Losing muscle can leave you weaker, lower the energy your body uses at rest and make it harder to keep weight off. Regular strength training — combined with enough protein — signals your body to hold on to muscle. It also improves blood sugar control, strengthens bones and helps with joint pain.

How much activity?

  • At least 150 minutes of moderate activity a week (such as brisk walking), or 75 minutes of vigorous activity.
  • Activities that strengthen your muscles on at least two days a week.
  • Less time sitting — break up long periods with short walks.

A beginner routine you can do at home

Do this twice a week, with a day’s rest in between. Aim for 2 sets of 8–12 repetitions of each exercise, resting a minute between sets.

  1. Sit-to-stand: stand up from a chair and sit back down slowly, without using your hands if you can.
  2. Wall or worktop press-ups: hands on a wall or kitchen worktop, lower your chest towards it and push back.
  3. Glute bridge: lying on your back with knees bent, lift your hips, squeeze, and lower slowly.
  4. Band or bottle rows: pull a resistance band or two water bottles towards your ribs, squeezing your shoulder blades.
  5. Step-ups: step up onto the bottom stair and down again, holding the rail.
  6. Plank or wall plank: hold for 15–30 seconds.

When 12 repetitions feel easy, make it harder: add weight, slow the movement down or add a third set.

Staying safe

If you have a heart condition, high blood pressure that isn’t controlled, recent surgery, or joint problems, check with your GP or a physiotherapist first. Stop if you feel chest pain, dizziness or severe breathlessness.

Not sure if medical weight loss is right for you?

Our free online assessment takes about five minutes. A GPhC-registered prescriber reviews it and only recommends treatment if it is safe and suitable for you.

Start the free assessment

Frequently asked questions

Will strength training make me bulky?

No. Building large muscles takes years of specific training and eating. For most people, strength training creates a firmer, stronger body and protects muscle during weight loss.

Is walking enough?

Walking is excellent for heart health and calories, but it does little to maintain muscle strength. Adding two strength sessions a week makes a real difference.

I’m older — is it still worth it?

Yes. Strength training is especially valuable as we age, helping to prevent falls and keep you independent. Start gently and build up.

This page is general health information. It does not replace advice from your GP or another healthcare professional who knows your history. If you have symptoms that worry you, contact your GP or NHS 111; in an emergency call 999. Prescription treatment is only supplied after an assessment by a registered prescriber.