Two-thirds of Americans are overweight or obese, and the problem has gotten worse every year since the 1980s. More than 50 percent of people fail to meet the minimum exercise recommendation of 150 minutes per week of moderate-intensity physical activity. Physical inactivity is most prevalent in overweight people. Many feel uncomfortable exercising, which makes it difficult for them to control bodyweight. Weight training is an effective mode of exercise for overweight people because they naturally have more muscle mass, which makes them more successful in the activity.

Researchers from Southern Illinois University, led by Eric Kirk, showed that a modest weight training program increased 24-hour energy expenditure by 126 calories per day in 39 college-aged overweight men and women. The program consisted of 1 set of nine exercises at a moderate weight, three times per week. While recreational-level weight training causes a small increase in daily energy expenditure, it won’t have much of an impact in reducing excess body fat in overweight people. However, it is better than nothing.

Medicine Science Sports Exercise, 41:1122-1129, 2009