Strengthening helps you lose weight(and body fat) in a few different ways. First, it helps you retain the muscle you have while eating a calorie deficit and losing weight. Second, Strengthening has a much greater level of excess post-exercise oxygen consumption than aerobic exercise.

Strengthening is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.