Resistance training during a calorie deficit helps preserve lean mass so more of the weight lost is fat. Muscle also supports a slightly higher resting calorie use. You don’t need a gym — bodyweight, bands, or dumbbells work. Two to three sessions per week covering major muscle groups is a reasonable starting point for most healthy adults. Combine training with adequate protein and a moderate deficit for the best body-composition outcome.
Key facts:
- Preserves muscle in a deficit
- 2–3 sessions/week is a start
- Pairs with protein + moderate deficit
- Supports long-term results