Our expert says:
No, it's not compulsory, certainly not, and there is a bit of split in the thinking, as you've seen.
I think that some weight training would be beneficial though, for a couple of reasons. One you mentioned - it increases lean muscle mass, and that is beneficial for everyone, particularly if you have insulin resistance, so that will help. Then second, getting stronger means reducing injury risk, also a good thing, so that's a good reason to do some.
Now might be a good time to add it, given that you're adding a 4th day to your weekly training. This gives you a lot of time and space to play with, and the addition of a gym session with weights will give you good variety, and also hopefully some good effects.
I know from our programme on weight loss at SSISA, a lot of people really respond very well to the weight training, others not as much, and I'm never quite sure why this is. But it's a good addition, if only because it hasn't been tried yet and there's nothing to lose from doing it - it's not as though you are taking away training to do it, you're adding it.
My question re your programme so far is whether you have gotten fitter as a result? If the answer is yes, then just hang in there, keep doing what you've been doing, maybe just a little more of it per day, or walk further, cycle faster etc - small increases. If however you don't feel that you're getting fitter, then I would suggest you look at that programme, because it may not be what you need. And if you can get fitter, then you'll get healthier too.
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