One of the most powerful tools you can add to your post-surgery toolkit is resistance and strength training. After bariatric surgery, weight loss is often rapid, especially in the first 6–12 months. While this is encouraging and transformative, some of the weight lost is unfortunately lean muscle mass. Research shows that up to 25–35% of total weight loss after surgery can come from muscle, not fat. Losing muscle mass can impact your metabolism, strength, posture, and daily function. That’s where strength training comes in.
Strength training after bariatric surgery can help preserve and build muscle mass. It involves any sort of exercise that uses weight or resistance. In fact, it is often called resistance training or weight training. Strength training makes your muscles work against a force and often includes dumbbells, resistance bands, or your own body weight.
7 Benefits of strength training after bariatric surgery
Strength and resistance exercise is beneficial after bariatric surgery for several key reasons.
- Prevents muscle loss. Multiple studies show that strength training helps preserve the loss of lean muscle often experienced during rapid weight loss.
- Improves metabolism. Muscle tissue burns more energy at rest than fat. Therefore, more muscle leads to a higher resting metabolic rate.
- Improves body composition. Patients who incorporate strength training also often notice they look leaner and more toned, even if the scale doesn’t change as quickly.
- Helps with weight maintenance. Studies also show patients who engage in consistent resistance training are more likely to maintain their weight loss in the years following surgery.
- Supports your overall physical health. Strength training doesn’t just affect your weight, it also improves your overall health, including your bone health, which is essential for patients at risk of osteoporosis post-surgery. It also promotes better heart health and blood sugar control.
- Improves balance and coordination. Stronger muscles lead to reduced fall risk, which is especially important as your body adjusts to rapid weight changes.
- Improves mood and confidence. Strength training can improve mood, sleep and overall sense of wellbeing.
Safe and simple tips to get started
Strength training after bariatric surgery is vital, and you don’t need to become a bodybuilder or join a gym to get started. Here’s how to begin safely:
- Start small. Begin with bodyweight exercises like squats, wall push-ups, and seated leg lifts. Never underestimate the benefit (and convenience) of body weight strength and resistance exercises. These exercises can be done at home, during work breaks, or on holiday, and can be broken up to fit around the day’s activities.
- Focus on form. Quality over quantity is key as improper technique can lead to injury.
- Use light resistance at first. Resistance bands or light dumbbells are great starting tools. Once you are confident, you can increase resistance and start lifting heavier weights.
- Work with a professional. A physiotherapist or exercise physiologist familiar with bariatric patients can help create a personalised plan that works with your unique physiology, strengths and lifestyle.
- Consistency is key. Aim for at least three sessions per week, for 30-45 minutes. If for some reason you don’t get your three sessions in, don’t be discouraged, just do what you can. Remember, ANY exercise is better than no exercise!
Importantly, always get clearance from your surgeon or care team before beginning any new exercise program, especially if you’ve recently had surgery.
Strength training is a lifelong investment in yourself
Strength and resistance training isn’t just about aesthetics. It’s about reclaiming physical and mental strength as you continue your journey toward a healthier life. You’ve already taken a powerful step with bariatric surgery. Now, adding resistance training can help you protect your results, maintain your mobility, and live with more vitality. At Mackay & McLeod, we encourage our patients to embrace movement, build strength, and feel empowered in every phase of recovery. Your body has done amazing things. Let’s keep it strong for the road ahead.
Need support to get started?
Speak with our team or ask about our network of allied health professionals, including accredited exercise physiologists who specialise in post-bariatric care.
Disclaimer: This blog post is for informational purposes only and does not substitute professional medical advice. Always consult a healthcare provider for personal medical guidance.
