Strength training helps build lean muscle mass. Muscle tissue burns more calories at rest than fat tissue, so having more muscle can increase your resting metabolic rate, making it easier to maintain or lose weight.
While strength training may not burn as many calories during the workout as intense cardio exercises, it does contribute to an "afterburn" effect known as excess post-exercise oxygen consumption (EPOC).
Strength training can lead to an increase in basal metabolic rate (BMR), which is the number of calories your body needs at rest.
Combining strength training with a calorie-controlled diet can promote fat loss while preserving lean muscle mass.
Strength training can improve insulin sensitivity, helping your body use insulin more effectively.
Regular strength training has been associated with better appetite regulation. It may help control hunger hormones and reduce overall calorie intake, contributing to weight loss.