Strength Training Exercises For Weight Loss

strength training for fitness and weight loss

When you’re aiming to shed those pounds it’s not about keeping an eye on your food intake. Exercise plays a role too. While many people believe that running or cycling is the way to lose weight there’s another option; strength training with weights.

Strength training involves lifting objects or using resistance to make your muscles stronger and more defined. Why is this beneficial for weight loss? Well, when you engage in strength training not only do you develop toned muscles but you also enhance your body’s ability to burn calories even when you’re not actively exercising.

In this article, we will explore some simple strength training exercises specifically designed to aid in weight loss. So let’s dive in!

The Best Exercises to Lose Weight and Stay Active

Losing weight is not as straightforward as it may seem. There are no solutions available. The key lies in expending more energy than you consume. This involves adopting a diet and incorporating both cardio exercises (such as running or doing jumping jacks) and strength training (lifting weights).

Are you determined to shed those pounds? Then let’s take a look at some exercises that can elevate your heart rate and strengthen your muscles.

Also, we’ll discuss ways to stay active throughout the day.

4 Cardio Exercises For Weight Loss

Engaging in exercises, which raise your heart rate is highly beneficial for weight loss. The faster your heart beats, the fat you burn! Multazim Shaikh, a fitness trainer and nutritionist emphasizes this point.

To achieve weight loss or maintain it it’s recommended to aim for 300 minutes of intense exercise per week. This translates to 60 minutes per day five days a week.

If you have a schedule it’s possible to divide your cardio into three workouts throughout the day. For instance, you can exercise for 20 minutes in the morning, take a 20-minute walk during lunchtime, and then engage in another 20-minute workout after dinner.

Here are some fantastic cardiovascular exercises. If you use 2-inch collars during these routines you can add a challenge and make them even more effective for weight loss;

Easy Cardio Exercises:

If you’re just starting out or unable to perform intensive workouts try these easy cardio exercises. Activities such as jogging, cycling at a pace brisk walking or power walking, swimming laps at a comfortable speed, or participating in aerobics classes are great options. 

Begin slowly. Gradually increase the intensity as you become accustomed to them.

Try to aim for 60 minutes of exercise five days a week. As you become physically fit, consider incorporating weights while jogging, walking or doing aerobics.

Jump Rope Fun:

Jumping rope isn’t just a fun activity; it can also help with weight loss. Begin with 8 to 10 jumps, as a warm-up, and then jump for 1 1/2 minutes. Take a break of around 15 to 30 seconds. Repeat the process. Aim for completing three sets. To add variety you can jump on both legs. Even try jumping in place.

Burpees Blast:

Burpees are a combination of squats, jumps, and pushups. They are great because they help burn fat throughout your body while working muscles like your chest, legs and core. Do 10 repetitions within a timeframe of around 30 seconds. Take a rest for another 30 seconds before repeating this cycle for five minutes.

Quick and Intense HIIT:

When time is limited, High Intensity Interval Training (HIIT) is perfect. This type of training involves bursts of exercise followed by quick rests. It continues to burn calories even after you have finished exercising. Here’s an example of a HIIT routine;

  • Do butt kicks for 45 seconds, rest for 15 seconds.
  • Then do jumping lunges for 45 seconds and rest for 15 seconds.
  • Complete burpees for 45 seconds and rest for 15 seconds.
  • Repeat for 10 to 20 minutes.

You can also try it on a treadmill:

  • Warm up for 5 minutes.
  • Sprint fast for 1 minute.
  • Walk for 30 seconds.
  • Sprint again for 1 minute.
  • Do 8 to 10 sets.

5 Strength-Training Exercises For Weight Loss

Strength training might give you little results, but it’s crucial for weight loss. These workouts fire up your metabolism and build lean muscle, helping you burn more calories during and after exercise. ACE-certified trainer Christian Koshaba, owner of Three60Fit, calls the deadlift “a fantastic, dynamic movement”.

Now let’s explore some strength training exercises that can help you lose weight;

1. Kettlebell Swings

Hold a kettlebell with both hands and swing it for 20 seconds followed by an 8-second rest period. Repeat this cycle eight times. If you want intensity try swinging the kettlebell for a higher number of repetitions or increasing the weight gradually as you build strength and endurance.

2. Pushups

For beginners begin with three sets of ten pushups each. Take a rest period of around 60 to 90 seconds between each set. Gradually increase the number of reps as you become stronger.

3. Lunges

Perform one set of eight to twelve lunges, per leg. To make it more challenging you can try holding a kettlebell or weight plate to your chest or lifting it overhead.

4. Step-ups

For step-ups do 5 sets of 5 to 10 step-ups, per side. To add difficulty you can hold a dumbbell or kettlebell next to your chest or in each hand.

5. Deadlifts

When it comes to deadlifts aim for 1 to 3 sets of 10 to 20 reps. If you want more of a cardio workout, lighten the load. Increase the number of reps. 

Give these exercises a try. Not only will you feel stronger but you’ll also be on your way to losing weight.


Combining exercises that raise your heart rate with strength training can be an approach for weight loss. Cardio workouts help burn fat while strength training builds muscle and boosts metabolism.

Remember that it’s not just about results; these exercises work together to make you stronger and healthier over time. So put on those shoes, grab some weights and enjoy the journey, towards becoming fitter and leaner!