Weight Training For Fat Loss (5 Simple Tips) 

As a woman in her 50s and going through the menopause, my advice is weight train, weight train, weight train ladies. I have very few symptoms since I upped my game.

Exercise not only changes your body. It changes your mind, attitude & mood

I am 66 and still working out in the weight room. Great to see other ladies my age there too! We can do it at any age.

I love weight training SO MUCH! I lost 25 pounds in 3 months while building muscle, and while I still have a ton of fat left to burn my arms and legs are spectacularly toned for my current body size. I actually like doing cardio now too, because the strength from my weight training has made inclines more manageable and my stamina for jogs and runs has increased substantially, making it enjoyable instead of hellish.

As a runner, I always tell people to run if you want to get better at running and not just for losing weight. Strength training is so important and it's surprising that people still have this idea that building muscle is the opposite of fat loss.

I absolutely love the shirt!! Awesome! A combination of the two-diet and strength training is so important with some cardio thrown in. I have always looked at working out in order to get stronger not just burning calories. It is so important to preserve our muscle mass as we age!

There is so much information in this one video - appreciate all the time and experience you share with us. Cori, I will say that I am worried about your knees.....in this video, I saw what appears to be knee wraps at least at one point in the video, but not all the time - even with heavy lifting. I am one of your older fans - age 67. I love fitness and strength training is definitely my favorite over cardio. BUT lately I am having to focus on upper body (and that's ok because I am really seeing results - your abs are to die for though!) I had arthroscopic knee surgery 12 years ago, and fractured my ankle (same leg) 3 years ago - and came down too hard on it a month ago in a fitness class - thus I now have a sprained ankle. Your videos are great! Maybe do one focused on strength training tips for the over 50 crowd some time....thanks!

Focus on compound movements Avoid body part splits Use fewer single lift designs Mix up tools you use Do thay warm up

I love lifting but didn’t realize that menopause would make me more vulnerable to pelvic floor injury. We are told to tighten our abs, but the pelvic floor is not typically addressed. After some severe injury on a leg press and tons of rehab, I am still super careful not to strain, and I have to be so very vigilant about form. Thankfully so far I’ve avoided surgery.

So much information I’m going to have to watch multiple times I’m sure! And I need the direct messaging and tough love right now, so thank you for always being you and keeping it real!

I agree on most, if not all what you´ve said in the video. I especially liked the emphasis on compound movements and incorporating some "cardio" while lifting, it produces a totally different sensation. I must say the battle for domination of fat takes place 75% of the time in the kitchen and 25% in the gym.

Another high quality video loaded with great information. Hopefully viewers would not be overwhelmed with the many different things you can do in the gymn. It is excellent that strength training is getting more promotion along with cardio, most of us are just trying have better health and this is certainly the way to do it.

You are a smart trainer. I would hire you!! That says a lot as someone who is and was a trainer for over ten years focused on corrective exercise specialization. Follow this woman’s channel. She’s on point. 🙌

Thank you for covering this. Too many women think they will become Arnold Schwarzenegger if they lift weights. Most women won’t even look like you without full-time attention to diet and workouts. Body type also plays into this. I agree with most of what you’re saying; however, I’m 54 and I’ve been doing body split workouts for 40 years, but have now integrated a Ski ERG, Row ERG, or ECHO Bike between super sets. It has benefitted me immensely.

So, this is great advise! Thank you! Are you going to create a weekly routine off this?! I would love that!

63 woman and I love my weight strength training and wow the difference in a few months

Wow - as others have said, this is loaded with good info and I will watch again. Can you please do a Part B with a video that shows these tips in action?

Excellent content! Thank you and keep ‘em coming!

Awesome awesome awesome video. I’m 28 and this really helped me change my perspective on my current approach. Thank you!!!!!

I spent years as a competitive powerlifter and had a good base of muscle.. when I stopped competing and lockdowns hit, I switched completely to calisthenics and racket sports for cardio... the new challenge to my body produced very satisfying results... got leaner, quicker, more agile and built a different sort of muscle fibre.. will not go back to weight training at a gym again... bodyweight training is convenient and works!

always in shape and always some good training information!

Absolutely, Cori, you’re inspiring!!! Thxs✌️❤️ Jesse : )

Good tips. Especially the naccessity of the warm up, one should also do cool down and stretch as well.

I workout with Caroline Girvan here on youtube. Im always happy to see the harmony between her workouts and your advice

Do compounds , don’t rest too much , work all your muscles , do higher reps

Hoopla hoop for core strength- LOVE IT!! I’ve been doing it over 20 +years! And I am 60

Love all the info! It would be even better if you would like to update some more follow along videos!! 😍

Love the video & tips! And cute puppins!!!!!

thank you Cory I have tried many programs and diets but now since I have been on the R.S program I feel great, strong, my body has started to recover from a lot of pain from too much like that I thought it was good, thank you you are here helping people like me ❤you are amazing your program is wonderful 🏆😍💪🏻beautiful results 🎉

Annnnnd as always some of THEE VERY BEST INFO !

I do like that move right at the 5 min. mark. I’m going to try that. Plus, lots of good advice incorporating workouts loads to a small calorie deficiency. Some welcome reminders!

glad you incorporated dumbells in your training I train at home dumbells are a cornerstone of my training.

Warm up is so important to avoid injuries, so true 💖

You are so articulate and correct. Thank you

Wow. Spot-on information and an excellent video. Thank you!

Thanks a lot - I'll take these tips into account for sure!

How would you structure the workout split mentioned in the video to ensure hitting the same movement frequently while hitting all parts of the muscle as you would in a split ? Also how much cardio would you suggest then 1-2 times a week for 20-30 mins? And what would you eat before and after cardio?

Great information! wish you were in SA to train with you in person. Thank you for sharing your knowledge with us.

Time after time I return to your channel for fitness tips and exercise variations. I rate your knowledge of biomechanics; you always teach me something new. Thank you, Cory🙏. Please however be careful about dispensing nutrition advice, which of course includes weight management advice. On that topic the science has evolved so much since you completed your (excellent!) biomechanics training. Remember, it is never too late to review the basics of biochemistry and human physiology, as myself and others have had to. It’s a case of Regress to Progress, y’know?

As always, solid sound instructions and advice!

Excellent advice! Thank you!

Thank you for sharing this.

A really informative video, as always! Thanks for this!

I always start my workout with 5 to 10 min of moderate cardio to warm up. Then I go into the weight training. I need to start adding some of those balance/coordination moves to mix it up.

Great video and awesome tips!!

I was borderline obese this time last year after a sequence of set backs through injury, infection and hospitalization. Last summer I started with full-body weightlifting workouts every other day. I went hiking on the days in between. I'm only using halter weights, a fitness mat and my own body-weight. I've been doing push-pull splits for a few months now. But instead of doing only upper body PP and then Legs split, I'm doing full body push and full body pull splits. So there's lower body exercises built in to my PP splits, but they're either push or both PP exercises on push days and vice versa on pull days. I've also worked in the classic body part split into this, which almost came naturally. So push days are focused on chest, triceps and shoulders with push leg and core exercises added in. Pull days are focusing on back, biceps and abs with pull leg and core exercises added in. On leg day I just go for a decent walk in a hilly area and I add in some push ups somewhere along the day for fun. My sessions are just under an hour including dynamic warm-up and cool-down. I even added mobility/flexibility movements into the cooldown. I have the time to do this atm. One of my biggest fears is that I don't know how I will fit all this into my days when I go back to work full time again. I actually love working out now. I bought a decent HR monitor (polar H10) a few months ago and since then I've been focusing on creating weightlifting sessions with zone 2 heart rate in mind. Zone 2 is between 60-70% of Vo2 Max and that's where the most fat is burned. You are still going to be burning calories and obviously there's working out in a fasted state to speed it all up, but it's got to be somewhat doable and fun right? Walking/hiking at a pace is basically a HR zone 2 exercise. Low Impact Steady State (LISS) was designed for zone 2 HR, but you can't really do weights without hitting the cardio zones anyway, so I'm sort of getting the best of both worlds. I'm still in zone 2 for a slight majority of my sessions, the rest is zone 3 and occasionally hitting 4 only shortly. Both splits consist of 12 exercises with 3 sets of 10-12 reps with 30 rest. I hit the target muscle groups twice per session. I have to admit I got somewhat obsessed with the science around workouts and I try to work all that knowledge into them, but its hard. I had to resort to creating my own spreadsheets. I managed to make a routine that favors compound over isolation, puts target muscle groups first and alternates muscle groups as well, all while staying in that fat burning zone for the majority of the time. I'm sure it doesn't have to be this complicated. I chose this route of optimization and I felt that I had to, because a lot of the information is locked behind paywalls or high level education. I don't know if this all makes sense to anyone. I'd love to hear an experts/experienced opinion on my take though. It's been paying off lately. Took a while to see some result in weight loss, but Ive been building muscle all that time too. My chest has already grown to a point where my clothing doesn't fit anymore. They used to be too tight around my belly, now its too tight around the chest. I can't even roll up my sleeves anymore. I had to replace more than half of my wardrobe. Luckily I don't own that many clothes and I don't really care all that much either as long as I can look presentable. In the end, ANYTHING you do will make a difference. My mantra has been: "What else are you going to do? Sit on your ass all day?" Some things I'm still looking for are: 1. A customizable workout timer app (Android) that allows for easily adjusting the amount of sets/reps for the entire workout at once. Its got to have Text to Voice and custom exercise entry. Preferably free or a reasonable one-time purchase. I'm currently using the basic Interval Timer app. I've tried a whole bunch and they're either subscription based and/or missing features that are critical to me. 2. A palatable plant based protein blend that also has creatine, some vitamin/mineral supplements and EAA/BCAA's in it. I've tried whey and it fucks with my digestion big time and even though it seemed to improve recovery a bunch I couldn't sustain the intake.

Love love love the advice...could you please advice what bands I should purchase?

This is great stuff, thanks for posting! Such an inspiration to many, I really like your fitness journey. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me lose some fat and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!

Have you written a book? If not, you should! So much great information-I can’t keep up with notes! I’m listening while cleaning my closet and have to keep stopping to rewind.😂❤

One no-rest example is certain cable work. For some movements, you can put the pulley at the top, middle and bottom. You can do sets with no rest between other than the adjustment of the pulley because you're hitting the muscle group from different angles so the fatigue doesn't set in that fast. I basically do 36 sets without a break during that part of my workout once I can get a free, adjustable cable.

Big Buckets! Lots of info on this one. Great job

I love this video. I am one those stuck in a cycle of cardio first then stregth. I keep going back to it even though as I get older, it isn't as useful. Plus, I heard as women get older, muscle is even more important to hold the body together. So, I need to get out of boring cycle of same ole same ole and step out and do more weight training.

This is great! Thank you!

Harmonious informative awesome video … great delivery of information, good demonstration, and a wonderful look and shape … it’s really really good

Thank you very much Cori🙂

Curious about whether you switch up your deadlift grip and sometimes do underhand grip right and overhand grip left?

Outstanding content!! Well spoken...

I definitely need my cardio. I track my rest periods, I do supersets, etc. I make sure my heart rate doesn’t fall below 125bpm, 2 warm up sets, 3 working sets- 3-4 sets with 15-20 reps. I don’t drop anything while only lifting. I have to do cardio in order to see results. My body is weird… 😩😩😩

Your content is helpful. Thank you

You look great. Excellent content! 💯

Would you consider doing a video on kettlebell workouts? The how-to’s, benefits and “risks”?

I'm 60 and lost over 80 pounds several years ago. I exercise to walking/light cardio videos every day and also work out with 5-8 lb dumbbells three days a week for ten minutes at a time. For the past couple of months, on my strength days, I've been using the hand weights 3x a day followed by a protein shake and/or protein meal. Do you think the 3x a day regimen and protein is too much? Should strength training be limited to once a day? On the strength days, should the cardio be done before the strength so as not to possibly ruin the muscle-building effects of the protein? Thank you.

Thank you for sharing.

great video, thank you. I would love to know where you bought the pants you have on with the deadlift please.😊

I don’t like to cook, so that creates a problem for me! I’m 70 years young and work out during the week doing Cardio. I would love to look like you!

Great info. Thx

Hello… I just turned 50 and would like to start weight training. I’ve been browsing through the videos and I’m wondering if there’s one I should start with. Thanks so much!

I have yet to find a way to implement the rope method...throwing the double rope. your compound moves for cardiologist and strength are great.

My warm ups consist of a 5-10 minute stretch to begin my workouts. Is that sufficient or do I need to focus on something else when warming up. I mainly stretch as a warm up because I have chronic back issues

All useful Information, thank you. All practical, any ideas on progression? You a pt?

Looks like a Win, win, win to me 💪🏿💪🏿

Great video! What's the name of the exercise being performed @5:00 into the video? The idea of the hemisphere or anterior/posterior splits is very helpful. thank you!

What brand are your shoes? Love them! And your content!

Excellent excellent video. Thank-you

Thank you! Always need these reminders to strive to continue making forward progress. 👍 My hubby said this is his original but you can borrow it if you choose to 😆 "Can't let the conditions dictate the intake."

Thank you for the video.

Great information, thanks

I lost 12kg in 8 months by focusing on strength training, with an emphasis on compound lifts. I didn't have to starve myself either.

Absolutely delightful. No bs. Thank you. Loved this

Great tips!

Loving your videos 💋

🇨🇦 Hi Cori. First time viewer. I’ve always been fit, muscular for a 5’2” woman in a manual labour job all my life. At 60 got very ill, sepsis, uterine cancer, multiple complications, three major abdominal surgeries, waiting on a fourth hernia surgery. Went down to 99 pounds. Usually weight around 135-140. I’m back at that weight. Started RU-vid exercise videos during Covid. Just trying to put together some sort of routine that I get results from. Muscle and keep weight down. My biggest challenge is no abdominal strength from all the surgeries, lots of mesh implants. So I have developed my arms and back muscles to help take up the slack. My stomach area looks a mess and feels a mess. Do you have any thoughts on how to develop muscle over mesh? Is it even possible? Thanks. Judy. Oh I’m 65 now.

Do you have any advice for men as we age. I’m 68 plant-based. I workout daily but have to admit I don’t see slot of results. I run, do weigh-training and some Yoga. I like resistance bands rather that free weights. I’m at a good weight 177 lbs down from 215 before I retired. I’m stuck with doing the same type of workouts.

Are you recommending doing a full body weight lifting session every time instead of alternating between upper and lower body per session?

What do you mean by bodypart splits in your work out? I love your videos

Do a video on the beep test…the purpose and how to do well in n them

Thank you!

Cory, can you please list compound movement exercises.

Cud you please make the video on diet with diff calories for fat loss? As strength training along with the diet will benefit more. Please include vegetarian diet too.

I'm wanting to start doing body weight workouts on Monday's and Friday's and doing Cardio exercise on Tuesday's and Thursday's with Wednesday's and the weekends being rest days. Is this a terrible idea? or a good one? and Why? any help is appreciated!

I have been doing a lot of stairs. I figure going up will be strength training too.

VERY NICE VIDEO!

Would tell what app u use to track macros

Do you not see net negative using circuits or no rest type work out? I would worry about cortisol response.

How do I prepare for a Himalayan trek in winter..can u make a video...

great info, it's funny cause I'm 42 and in best shape of my life and, I agree with everything you said it's almost my exact program,especially with the diet part this is exactly the right way to do it!

Is there a follow along video for this that anyone can recommend?

Thank You CORI!))) Jacqueline

This is an awesome video!! But I do have a question: For me it always feels like doing strength with heavy weights, for example squats and deadlifts, do not challenge me enough because my heartrate doesn't raise as much. Though on the other hand it takes me so long to build muscle. I do 2-3 strength training sessions at home with dumbbells with different tempo's, isolation and resistance. This makes my heart rate go faster than the strength sessions in the gym. Next to that: 2-3 times crossfit per week also including strength & cardio of course, I give 1 tabata lesson and I try to run 2x per week. I am getting stronger, but I almost believe that strength sessions with lower heart rate don't affect me as much. I never feel sore from them even though I am challenging myself with either weight/reps... Sorry long rant haha!

I go for soreness but it is harder for me to get that soreness . Tip 6 is if your fat in the middle just do core exercises your arms and legs will follow