Despite balancing life as a pop star, wife and mom of two boys under five years old, it seems Meghan Trainor is the healthiest she’s been. Famously body positive—launching her music career with the song All About That Bass celebrating all shapes and sizes—the singer recently opened up about her wellness routine and how it’s helped her shed pounds and keep up with her little ones. Keep reading to find out what Meghan Trainor has revealed about her weight loss and how you can see the same benefits!
How strength training helped Meghan Trainor lose 60 lbs.
During an appearance on the Today show last year, former host Hoda Kotb complimented Trainor on her appearance and asked if she was doing anything intentional for her health, Healthline reported.
“I mean, look at those kids,” she said about her sons Riley, who turns 4 this month, and Barry, 18 months. “I’ve got to lift them up and chase them. I’m exhausted.”
The Grammy Award winner went on to explain that she doesn’t work out every day, but tries to hit the gym three times a week to lift weights. “I didn’t know lifting weights would change my life so much,” Trainor said of her weight loss journey.
She added that she used to try to run on the treadmill, but found that it was excessively taxing and “made [her] swollen.” “I just saw I can be stronger, you know?” she said of finding weight training.
In a separate interview with Entertainment Tonight Canada, Trainor revealed that she lost 60 lbs. after having her first child. “I was my heaviest I’d ever been,” said Trainor. “I just wasn’t feeling great…I was in a really dark place, and I wanted to be in a great place for my son.”
Meghan Trainor’s weight loss was slow and steady
“I did the healthy way, the long way, the one-pound-a-week way,” Trainor told People in 2023. “And it’s a proud accomplishment I never thought I could ever do.”
To keep the pounds off, Trainor said she also had to work on her mindset. She credited her husband, Daryl Sabara, with constantly reminding her that she’s strong and healthy.
“Body image is always there, but I’m learning to rewire my brain,” she told People. “Everyone’s body’s so different. Numbers are just numbers. Whatever [weight] makes you feel the healthiest is where you should live.”
How lifting weights supports weight loss: Expert tips
Strength training helps you build muscle, which can increase your resting metabolic rate. Since muscle burns more calories at rest than fat, you’ll the benefits go beyond just the time you spend exercising as it increases calorie burn both while you are training and afterward, explains Kaleigh Ray, Certified Exercise Physiologist (ACSM) at Treadmill Review Guru.
In addition to engaging your muscular system, lifting weights elevates your heart rate and increases tissue temperatures, which are additional factors that assist with weight loss, adds Milica McDowell, PT, DPT, a certified exercise physiologist and VP of operations Gait Happens.
Your exact weightlifting routine should be personalized based on your individual needs, but here are a few rules of thumb when it comes to staying consistent and getting the maximum benefits from strength training.
Set a schedule
“I recommend that most people strength train two to three times per week, but you can see benefits even if you can only strength train once per week,” says Ray. “You can train more often if you prefer. Two to three times per week is best for full-body workouts, but if you train different muscle groups on consecutive days, you can see great benefits from training more often.”
Not sure where to start? Check out the beginner-friendly strength training video below:
Start slow
The weight you use is highly dependent on your current strength and experience, says Ray. She recommends starting with a light, manageable weight for your first time lifting or if you haven’t exercised in a long time.
You can also make some of the movements bodyweight-only exercises (meaning you’re not holding any weights) to focus on your form, she suggests.
Know when to increase your weights
“After you can confidently do each exercise with good form, select a weight for each exercise that you can do eight repetitions with but may or may not be able to do reps nine and 10,” Ray advises. “Record the amount of weight you used, and try to lift a heavier weight as completing the last two reps becomes easier.”
According to McDowell, most people who are lifting weight with the goal of weight loss use dumbbells that are significantly less than half of their body weight for large muscle movements like a squat, and less than 25 percent of their body weight for upper body movements like a bench press.
For a 160-lb woman, that means using far less than 80 lbs for squats and less than 40 lbs for a bench press. Remember: Those are maximum amounts—it’s best to start with much smaller weights and gradually work your way up to a weight that feels comfortable for you.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
