Behind Level 3: Raising the bar
Adding Resistance Training to My Weight Loss Journey
By the time I reached Level 3 of my gamified weight loss journey, walking had become a solid daily habit. I felt ready to raise the bar and add another pillar to my routine: resistance training.
Resistance training wasn’t something I rushed into at the beginning. I waited until walking was natural and consistent. Only then did I feel confident enough to step into the gym and start strength training.
How I Got Inspired to Start Lifting
In my early 20s, I discovered a Swedish podcast called StrengthLog. Hosted by Daniel and Philip, it was fun, entertaining, and packed with beginner-friendly advice about weight training.
Their podcast made lifting feel approachable, not intimidating. Inspired by their knowledge and energy, I decided to give it a real shot. I started with their 3-Day Beginner Powerlifting Program, and from the very first lift, I was hooked.
Why Resistance Training Matters for Weight Loss
Adding resistance training was a game-changer in my transformation. It offered benefits far beyond just “lifting weights”:
Burns more energy: Strength training increases your body’s fuel consumption, even after workouts.
Builds mobility and strength: Essential for long-term health and everyday life.
Boosts confidence: Nothing compares to the feeling of lifting more than you thought possible.
Complements walking: Together, cardio and resistance training create a balanced approach.
For me, this wasn’t about bodybuilding. It was about raising the bar, challenging myself, improving my body, and building the confidence to keep going.
How to Begin Resistance Training (If You’re a Beginner)
If you’re thinking about adding strength training to your own weight loss journey, here are some beginner tips I wish I knew:
Start simple: focus on core movements like squats, push-ups, rows, and planks.
Use light weights or just bodyweight at first, technique matters more than load.
Follow a structured beginner program (like StrengthLog’s 3-day plan).
Combine lifting with your walking habit to stay balanced.
Track progress, but be patient, strength grows over time.
Key Takeaway from Level 3
Level 3 was about progression. After mastering the habit of walking, I leveled up by adding resistance training.
This step taught me that transformation isn’t about doing everything at once, it’s about layering one sustainable habit on top of another. Walking gave me a foundation; resistance training gave me strength, confidence, and momentum.
Frequently Asked Questions
Q: Should I start resistance training right away when trying to lose weight?
A: Not necessarily. For me, walking came first. Once it became a habit, I felt ready to add strength training. Start when you feel confident.
Q: What’s the best beginner strength training program?
A: I started with the 3-Day Beginner Powerlifting Program from StrengthLog. Any structured beginner plan that teaches proper form and consistency works well.
Q: Can resistance training help with weight loss?
A: Absolutely. Lifting builds muscle, which burns more calories even at rest. Combined with walking, it’s one of the best ways to support sustainable weight loss.
