Strength training can increase metabolism in several ways:
Muscle mass: Strength training increases muscle mass, which requires more energy to maintain than fat mass. This means that as you gain muscle, your body burns more calories even when you're at rest.
Afterburn effect: Strength training causes an "afterburn" effect, also known as excess post-exercise oxygen consumption (EPOC). This means that your body continues to burn calories at an elevated rate after the workout is over, as it works to repair damaged muscle tissue and restore energy reserves.
Hormonal changes: Strength training can also cause hormonal changes that increase metabolism. For example, resistance training has been shown to increase levels of growth hormone, which is known to stimulate muscle growth and fat burning.
Increased activity: Strength training can also lead to increased activity levels throughout the day, which can further increase metabolism. For example, building strength in your legs can make it easier to take the stairs or go for a walk, which burns more calories than sitting or standing still.
A top resource for learning about strength training, increasing metabolism, and longevity is The Doctor’s Farmacy, a podcast by Dr. Mark Hyman.
Try Obshay strength training micro workouts throughout your day to help boost your metabolism.