Best Weight Lifting Workout To Lose Weight

Experts agree that if you want to lose weight and build lean muscle, you need to strength train, aiming for at least three workouts a week. The best moves for losing body fat are the ones that recruit large muscles and work multiple muscles at one time, known as compound exercises. CSCS-certified trainer and registered dietitian Audra Wilson said these exercises burn more calories because more muscles are working. There will also be a more significant afterburn than with isolation exercises.

These moves burn more calories per rep, which burns more fat, and more muscle is stimulated per rep, which translates to more muscle gained, explained NASM-certified trainer Eric Bowling at Ultimate Performance. He also said these compound moves are more time efficient, so you don't have to spend hours in the gym. Here are the most effective strength training exercises for weight loss.

For all of these moves, Kekua says, you should begin with bodyweight only to learn proper movement, but then progress to carrying load as soon as you are safely able to. This not only increases caloric needs but, more importantly, develops functional strength that transfers to daily life. Just be careful. Compound movements can be a double-edged sword, warned Eric. Since you're using multiple muscle groups, there's more risk of injury if these movements are performed incorrectly. Consult a trainer to ensure your form is on point.

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The squat is one of the most recommended strength training exercises for weight loss. Audra Wilson, CSCS, who's also a registered dietitian in Chicago, said that weighted squats call upon all of the lower body muscles as well as recruiting some back and abdominal muscles for support. These exercises burn more calories because more muscles are working.

A fantastic, dynamic movement; though it is simple, a deadlift engages your whole body, including all major muscle groups: glutes, hamstrings, quads, and the entire chain of back muscles, said ACE-certified trainer, Christian Koshaba, owner of Three60Fit in Chicago. Since the deadlift is a full-body movement, Christian said you're inducing a lot more of a hormonal reaction as well as blood pumping to those specific muscles, so you're actually inducing a more escalated heart rate, which leads to increased fat loss.

If you don't have access to a barbell, you can do deadlifts with dumbbells or holding a kettlebell. Whatever weight you use, focus on form first with light weights, then gradually increase the weight as you're ready.

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ACE-certified trainer Rachel MacPherson, BA, CPT, recommends lunges to help with weight loss. You can do them by just stepping one foot forward and then stepping it back to the starting position, or make it harder by doing walking lunges.

Walking lunges use unilateral training to increase your heart rate and increase metabolism for weight loss. The continuous walking motion used for walking lunges makes them more of an efficient fat burner than regular lunges, Rachel said.

Different than lunges, split squats involve holding your legs in a split position, as you lower and raise the hips, really firing up the lower body.

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Eric says this is a great alternative to back squats because you're able to target the lower body efficiently without risk of injury to the back. When done correctly, your legs will fail before your lower back does, Eric said. Adding a shoulder press to the split squat works the upper body and core as well, making this a total-body exercise.

Kettlebell swings are a full-body movement that use the strength of the entire core, legs, and glutes to create momentum and swing the kettlebell, explained Rachel. Because this motion is continuous, your heart rate will increase greatly, and you will burn massive calories in no time, she said.

Push-ups are great for building muscles in your arms and stabilising your core, said Stephanie Blozy, MS, an exercise science expert. She suggested to start doing them with the knees resting on the floor and move up to a classic push-up with straight legs. From there, progress to an inverted push-up by first doing them off a box (feet are on a box, hands on the floor, like a half handstand), and then eventually to a full handstand push-up against the wall. Talk about a full-body move!

Are Strength Training Workouts Good For Weight Loss?

The ultimate upper body move, Eric said pull-ups and chin-ups work your lats, your upper back, your arms, and your core. Doing a pull-up requires you to maintain some form of thoracic extension throughout the movement getting the back involved, he added. If you can't do a strict pull-up, use a band to assist you, or do ring rows instead.

Eric calls this the king of pressing movements because no movement for the upper body (besides pull-ups) requires more muscle to be recruited to perform a single rep. Whether using dumbbells or a barbell, a proper bench press requires the legs to get involved. As you press the bar away from you, your legs are actively driving the floor down as hard as possible, Eric explained, making this a full-body movement.

This is another one of those exercises that involves every single muscle in the body, mainly the glutes, pectorals (chest muscles) and core, said ACSM-certified trainer Raquel Santos. This compound movement allows you to shape your booty while also chiseling your chest and shoulders.

Weight Training For Weight Loss

Besides increasing your metabolic burn by being a great compound movement, the glute bridge itself is a very important movement for building strength in the posterior chain and preventing and alleviating lower back and knee pain, she added.

Raquel is a fan of thrusters because it combines squatting and vertical pushing, using nearly every muscle to perform it correctly. The squat alone involves every lower body muscle from the low back, to the glutes, quads, hamstrings, and even the calves. Adding in the overhead press utilises a bunch of upper body muscles with a focus on the shoulders and the core, said Raquel.

Renegade rows are an awesome exercise that utilises the entire core, as well as the back and biceps, explained Raquel. For beginners, I recommend starting with your knees down and light to medium weights.

Of The Best Workouts For Weight Loss

Begin with a small step, and gradually work up to a 50- or 70-centimetre box. When you're ready, intensify the move by adding weight. Hold a dumbbell in each hand by your side or a kettlebell or two at your chest. Not only will your quads burn, but your heart rate will accelerate, and sweat will pour, Stephanie said.

It's imperative to note that although exercise plays a role in weight loss, you cannot out-exercise a diet that is full of processed, nutrition-void foods, registered dietitian Emily Tills, MS, CDN, said in a previous interview. In order to lose weight sustainably, Tills recommends eating a balanced diet, which can support weight loss and maintenance.

Aim to get all three macros — protein, carbs, and healthy fats — at each meal. Focus on whole, unprocessed foods, including fresh fruits and vegetables, lean protein, and whole grains. If you need some inspo, check out this two-week clean-eating plan. To find an exact eating plan that works for you, including how many calories to eat in a day, we recommend speaking with a registered dietitian.

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Cardio And Strength Training For Weight Loss: Why Do Both

As a female in the exercise science field for the past 12 years, I have learned a thing or two about the importance of weight training. When the end goal is weight loss (or pretty much any end goal), a weight-training program is a must. 

Let’s get real. Sure, you can cut your calories in half, or spend your morning or evenings doing cardio to lose some pounds, but I can promise you both will not last nor will they give you a healthy looking and functioning body. 

When it comes to weight lifting for weight loss, it is important to put a few key points out there. First, you will not get BIG from lifting weights. You get “big” from overconsumption of energy (calories), which can be converted into fat or muscle based on the types of foods you eat and the exercise you do. Second, you can lift more than you think—and you should (with the help of a spotter, if necessary). And finally, if weight training is done properly you will likely be sore the day or two after your workouts (especially if you are new to resistance exercise). This is called delayed onset muscle soreness, or DOMS, and it is a normal response to weight training. Be sure to stretch, drink

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