Does Strength Training Help With Weight Management? What CDC Says

Lifting weights is an example of muscle-strengthening activity for the CDC, but the CDC does not present it as a weight-loss method on its own. Its page on the benefits of physical activity says that "both eating patterns and physical activity routines play critical roles in weight management," and that you can gain weight when you consume more calories than you burn (page dated December 4, 2025; checked October 2026).

1. What the CDC says about weight and activity

The CDC splits the weight question into two goals.

To maintain your weight. If you are not physically active, work up to 150 minutes a week of moderate-intensity activity, for example 30 minutes a day on 5 days, or 22 minutes daily. The CDC adds that "people vary greatly in how much physical activity they need for weight management" and that you may need more than others.

To lose weight and keep it off. You will need a high amount of physical activity unless you also adjust your eating patterns and reduce the calories you eat and drink. The CDC's wording is that healthy eating combined with regular physical activity helps you get to, and stay at, a healthy weight.

Notice what is missing: the CDC gives no weight-loss figure for muscle-strengthening in particular. The 150-minute figure is moderate-intensity aerobic activity.

2. Where strength training fits

For adults with chronic health conditions or disabilities who are able, the CDC's recommendation has two parts: at least 150 minutes a week of moderate-intensity aerobic activity, plus at least 2 days a week of muscle-strengthening activity that includes all major muscle groups. The benefits page says lifting weights is an example of muscle strengthening, and that these activities can help you increase or maintain muscle mass and strength.

So for weight, the practical reading is that strength sessions are one piece of the weekly routine, valued for muscle and function, while the calorie balance is mostly shaped by how much you move overall and what you eat and drink.

3. How much do calorie needs change with activity?

The Dietary Guidelines' Appendix 2 gives estimated daily calorie needs by age, sex, and activity level. These are based on a reference man (5 feet 10 inches, 154 pounds) and a reference woman (5 feet 4 inches, 126 pounds), so your own numbers will differ. For ages 31 to 35:

The Guidelines define the levels by walking: moderately active is about 1.5 to 3 miles a day at 3 to 4 miles per hour on top of independent living, and active is more than 3 miles a day. Moving from sedentary to active is therefore worth about 600 calories a day for the reference male (3,000 minus 2,400) and 400 for the reference female (2,200 minus 1,800). These are walking-equivalent levels, not strength-training figures. They are useful because they show the scale of what regular movement does to energy needs, and how little a single workout accounts for compared with the rest of the day.

4. Why the scale can mislead

The CDC says muscle-strengthening activities can help you increase or maintain muscle mass. Muscle and fat are different tissues, and a scale reports only total weight. The CDC does not discuss scale readings, so treat this as a reminder to track more than one measure, such as how many reps or how much weight you can handle, rather than a CDC rule.

5. What to ask a professional

The Guidelines' calorie tables are population estimates, and the CDC says needs vary. A healthcare provider or registered dietitian can set a weight goal that accounts for your health history, medications, and any conditions that affect exercise. The CDC advises consulting a health care professional or physical activity specialist if you have a chronic condition or disability.

6. Key takeaways

• The CDC says both eating patterns and physical activity matter for weight management.
• To maintain weight, work up to 150 minutes a week of moderate-intensity activity. To lose weight, the CDC says you need a high amount of activity unless you also cut calories.
• The CDC's chronic-conditions page recommends muscle-strengthening on at least 2 days a week, covering all major muscle groups. The benefits page says it can help maintain or increase muscle mass and strength.
• The CDC gives no weight-loss numbers for strength training alone.
• Estimated calorie needs for ages 31 to 35 rise from 1,800 to 2,200 for females, and from 2,400 to 3,000 for males, between sedentary and active levels.