Maintaining a good metabolic rate is important in weight loss. When people lose weight, typically, their metabolic rate declines, and then they have difficulty losing more weight. Metabolic rate is also important because the higher it is, the more energy you will have. Strength training prevents muscle loss when you’re on a low-calorie diet. In many cases, it can add muscle while dieting. Aerobic exercise, when you’re on a low-calorie diet, can lead muscle loss, which can sabotage healthy weight maintenance. Experts say that in your choice of exercise for weight loss, strength training beats aerobic exercise hands down.