Can strength training increase basal metabolic rate?

The current general consensus in the fitness and sports medicine circles is that regular strength training can indeed help increase basal metabolic rate, but there are considerable individual differences in the extent of improvement and long-term effects, and some studies have put forward different views on the practicality of its actual gain.

I used to take care of a 28-year-old girl who works in Internet operations. She used to run 5 kilometers every day in order to lose weight. She ate so little that her scale would go up if she took just one more bite. When I went to a physical measurement station to measure her basal metabolism, it was only 1,080 calories, which is almost 200 calories lower than the standard value for women of the same weight. Later, I adjusted my plan and did 40 minutes of strength training three days a week, reduced my aerobics to once a week, and added a little protein to my diet. After three months, my weight did not change much, and my muscle mass increased by 2.1 kilograms. When I tested again, my basal metabolic rate had reached 1220, which is equivalent to consuming almost two more calories of boiled eggs every day while lying down. The weight plateau that had been stuck for almost a year was also broken.

To put it bluntly, it is easy to understand. Muscles are the "big energy consumers" in our bodies. One kilogram of muscle consumes 10-15 kcal per day in a resting state, while one kilogram of fat only consumes about 2 kcal. If you replace the loose "lazy fat" on your body with solid muscles, it is equivalent to installing several more low-speed small motors in your body. Even if you lie down and watch TV shows to sleep, you will still burn a lot more calories than before. In addition to the improvement in basal metabolism brought about by long-term muscle growth, in the dozen or so hours after strength training, the body will also consume additional calories due to the need to repair muscle fibers, which is often referred to in the industry as excess oxygen consumption (EPOC). Although this additional consumption is not included in the statistics of basal metabolism, it actually plays a significant role in increasing the total daily consumption.

However, don’t overestimate the metabolism-boosting effect of strength training. In recent years, many exercise physiologists have tracked long-term data on ordinary bodybuilders and found that for ordinary people who only practice 2-3 times a week and have no deliberate need to build muscle, the increase in basal metabolism brought by strength training is actually very limited. After all, in the first 1-2 years when a person with no exercise foundation starts systematic training, his muscle mass will only increase by about 2-5 kilograms, which translates into an increase in basal metabolism, which means he burns 30-70 more calories per day, which is not enough calories for half a cup of bubble milk tea. If he can't control his mouth during training, eating two more snacks will completely offset it. There are also many people who do not adjust their diet correctly when practicing strength training. Fat increases faster than muscle. The metabolic drag caused by fat overwhelms the muscle gain. When the basal metabolism is measured and does not increase or even decreases, they mistakenly think that strength training is useless. In fact, they do not have the right training and diet.

You must have seen many people who were active in sports when they were young and had a strong muscle foundation. After the age of 30, they stopped training and continued to eat the same as before. They gained weight within two years. Essentially, they lost muscle mass and then their basal metabolism declined. The calories they consumed were unable to be used up, so they piled up as fat. This in turn also proves the impact of muscle mass on basal metabolism.

I have been practicing strength training for almost 6 years. Now I am 32 years old. My body fat is maintained at about 15%. My basal metabolism is almost 200 calories higher than that of a sedentary man of the same weight and age. I occasionally eat hot pot and barbecue if I am craving for it. As long as I train normally in the next two days, my weight will not increase at all. I will not gain weight after stopping training for two weeks as I did before when I only ran aerobic. For ordinary bodybuilders, there is really no need to worry about the metabolic difference of dozens of calories. The benefits of strength training go far beyond improving metabolism. If you can persist, your overall condition will be much better.