Weight loss — whether through diet, exercise, or pharmacological treatment — typically involves some loss of lean muscle mass alongside fat. Resistance training and adequate protein intake are the primary evidence-based strategies for preserving muscle during a caloric deficit. Federal guidelines recommend muscle-strengthening activity on at least two days per week for all adults.
This page provides general educational information. It does not constitute medical advice or a personalized exercise prescription. Consult a licensed healthcare provider or certified exercise professional before beginning a resistance training program, especially if you have musculoskeletal conditions, cardiovascular disease, or other relevant health concerns.
Skeletal muscle is metabolically active tissue that supports resting energy expenditure, physical function, glucose regulation, and long-term weight maintenance. During caloric restriction, the body can break down muscle protein for energy alongside fat. Preserving lean mass during weight loss is associated with better functional outcomes, reduced risk of weight regain, and improved metabolic health.
Resistance training — also called strength training or weight training — applies mechanical load to muscles, stimulating protein synthesis and muscle maintenance. Federal guidelines recommend muscle-strengthening activities of moderate or greater intensity involving all major muscle groups on two or more days per week. For beginners, bodyweight exercises, resistance bands, and light free weights are appropriate starting points.
Source: Physical Activity Guidelines for Americans, 2nd Edition — odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines
Wall push-ups: Stand facing a wall, place hands shoulder-width apart, and perform a push-up motion against the wall. Chair-assisted squats: Stand in front of a sturdy chair, lower yourself as if sitting down, then stand back up. Seated leg raises: While seated, straighten one leg and hold for 5 seconds, then lower. Glute bridges: Lie on your back with knees bent, press feet into the floor and lift hips. Perform 2–3 sets of 8–12 repetitions of each exercise, 2–3 times per week with at least one rest day between sessions.
Mobility exercises maintain joint range of motion, reduce stiffness, and support functional movement. They are particularly important for people who are sedentary or have limited prior exercise experience. Incorporate 5–10 minutes of gentle mobility work before or after resistance training sessions. Focus on major joints: hips, shoulders, ankles, and thoracic spine.
Adequate dietary protein is essential for muscle protein synthesis. During weight loss, protein needs are generally higher than during weight maintenance. General clinical guidance suggests 1.2 to 1.6 grams of protein per kilogram of body weight per day during active weight loss, though individual needs vary. Consult a registered dietitian for personalized guidance.
Some loss of lean mass is common during significant weight loss regardless of method. The extent depends on protein intake, physical activity, and rate of weight loss. Resistance training and adequate protein intake are the primary strategies for minimizing muscle loss. Discuss this with your clinician.
Federal guidelines recommend muscle-strengthening activity on at least two days per week. For beginners, two to three sessions per week with at least one rest day between sessions is appropriate.
No. Bodyweight exercises such as wall push-ups, chair-assisted squats, and glute bridges can be performed at home without equipment. Resistance bands are an inexpensive option that adds variety and progressive resistance.
For most people with obesity, appropriately scaled resistance training is safe and beneficial. Bodyweight and chair-supported exercises are good starting points. Consult your healthcare provider if you have joint problems, cardiovascular conditions, or other health concerns.
Last reviewed: September 14, 2026
