17 Best Weight Lifting Exercises For Weight Loss
Introduction:
The most effective Weight Lifting Exercises For Weight Loss are complex exercises that work multiple and build large muscles at once. These workouts burn more calories since they use more muscles. Weightlifting can help people lose weight, but for long-lasting effects, it’s crucial to keep up a balanced diet and lifestyle.
Weightlifting exercise maintains or increases lean muscle mass while decreasing body fat, and improving body composition. Additionally, by making it easier to maintain an active lifestyle, increasing your metabolic rate and physical function helps with long-term weight management.
Weightlifting offers an individual weight benefit that sets it apart from other types of exercise for weight loss. Lifting weights causes you to grow muscle and reduce fat. Gaining muscle will eventually cause your body to burn more calories at rest than it did before since muscle tissue has a higher metabolic activity than fat.
The advantages of exercises:
- Increases Metabolism
Weightlifting increases muscle mass, which elevates your resting metabolic rate and, even when you’re not exercising, increases your calorie intake.
- Improves the composition of the body
While maintaining or even increasing muscle mass, weightlifting helps in fat loss. This results in a more toned and slim body.
- Promotes Calorie Burn
Calorie burning occurs during weightlifting exercises. Gaining muscle will increase your calorie consumption during physical activity.
- Bone Strengthening
Weight-bearing activities, such as lifting weights, lower the risk of osteoporosis by increasing bone density.
- Improves Mood
Weightlifting and other forms of exercise release endorphins, which are organic mood lifters that can reduce stress and improve your overall health.
Before beginning an exercise regimen, take a look into the following safety measures:
Before beginning any fitness program, it’s crucial to optimize the advantages and take some safety measures. Which activities are suitable for your particular issue will be decided by your physician or a physiotherapist.
It’s critical to pay attention to your body and refrain from exerting yourself while you’re in pain. Excessive straining may be the cause of significant or chronic pain, even though pain is a common side effect of exercise.
Using proper form and technique can help prevent repetitive injuries. Think about consulting a doctor if you’re not sure how to properly do a workout program. Before a workout session, warming up will help your joints and muscles prepare for the activity.
Weight Lifting Exercises For Weight Loss:
Deadlifts
- The barbell should be placed underneath your toes and your feet hip-width wide.
- Raise your chest, keep your back straight, and flex at the hips while holding the barbell outside your legs.
- The barbell should remain near your body.
- To raise it, flex your knees and hips.
- Hold this position for a few seconds.
- Return the barbell to the ground.
- Then return to your neutral position.
- Then relax.
- Repeat this exercise 5 to 10 times.

Split Squat
- Beginning by standing on the floor.
- Then, grasp a dumbbell in each hand.
- Move ahead by using your right foot.
- Then, press down until your right thigh is level to the floor.
- Position your left knee so that it is slightly elevated above the floor.
- Hold this position for a few seconds.
- Then return to your neutral position.
- Then relax.
- Next, repeat on the opposite side.
- Repeat this exercise 5 to 10 times.

Seated cable row
- Begin by Bending your knees and taking a seat on the bench.
- Take hold of the cable attachment.
- Next, hold the grip with your arms while standing with your legs slightly bent.
- Squeeze your abs and start rowing slowly without bending your lower back.
- Use the arms to push the body backward and pull the weight and grip back into the lower abdomen to prevent using too much of the row’s force.
- Hold this position for a few seconds.
- When rowing, have your chest out while keeping your back upright.
- To work the middle to upper back, squeeze your shoulder blades together.
- While the handle is bent at the hips, maintain a straight back as you return it forward under pressure to full stretch.
- Then return to your neutral position.
- Then relax.
- Repeat this exercise 5 to 10 times.

Pull-ups
- With an overhead bar in your hands, spread them slightly wider than shoulder-width apart.
- With your arms outstretched, hold while using your core.
- Start raising yourself so your chin touches the bar.
- Hold this position for a few seconds.
- Controllably lower yourself back down.
- Then return to your neutral position.
- Then relax.
- Repeat this exercise 5 to 10 times.

Barbell bench press
- Sit down on the seat beneath the bar rack.
- Verify that your eyes are approximately aligned to the barbell rack’s uprights.
- You have your feet level on the ground and spaced rather widely apart.
- Utilizing an overhand grip, place your thumbs on the outside of your closed fist to hold the barbell.
- The angle of your upper arms to your upper body is around 45 degrees, and your arms are somewhat wider than shoulder-width apart.
- Lift the barbell off the rack with your elbows.
- Breathe deeply as you gradually bring the bar down to just above your chest.
- As you press the bar above your chest and extend your arms, release your breath.
- When the bar is level with your upper body, lower it.
- Then return to your neutral position.
- Then relax.
- Repeat this exercise 5 to 10 times.

Renegade Rows
- To begin, get a pair of dumbbells and position yourself in the push-up posture, holding a dumbbell in each hand.
- Your feet should be shoulder-width apart.
- Straightening the arms from the shoulders is good.
- When you’re ready, raise one of your weights to your body and toward your chest while keeping the dumbbell close by and pointing your elbow upward.
- Focus on keeping your posture stable during this exercise to avoid spine twisting.
- Then return to your neutral position.
- Then relax.
- Repeat this exercise 5 to 10 times.

Goblet Squat
- Place both hands above the dumbbell’s top and keep it vertically.
- All during the exercise, keep the dumbbell near your chest.
- Breathe in and start squatting while maintaining an upright body and a tight core.
- If you are flexible enough, move your elbows between your knees and stop when they come into contact.
- Avoid touching your elbows to your knees if doing so throws your form off.
- Hold this position for a few seconds.
- Then return to your neutral position.
- Then relax.
- Repeat this exercise 5 to 10 times.

Lateral Lunge
- Begin by standing comfortably on the floor.
- Then, grasp two dumbbells with your hands.
- This is where you are starting.
- Lift the dumbbells between your legs and take a large step to your left while keeping your right foot on the ground.
- Place your foot firmly on the floor.
- Your left knee should be bent while your right leg remains straight.
- Your weight will be transferred to your right foot if you extend your left knee.
- To get back to where you started, take a step with your left foot inward.
- Putting the dumbbells between your legs, take a large step to your right while keeping your left foot firmly planted on the ground and letting go of your right.
- While maintaining a straight left leg, bend your right knee and plant your foot on the ground.
- To shift your weight to your left foot, you ought to extend to your right knee.
- To get back to the beginning position, take a step with your right foot inward.
- Then return to your neutral position.
- Then relax.
- For as many repetitions as pointed out, keep switching between left and right.
- Repeat this exercise 5 to 10 times.

Incline Dumbbell Press
- Take a seat on an inclined bench.
- Next, grasp a pair of dumbbells.
- After that, raise your arms till the dumbbells are above your head while gently reclining.
- By squeezing through your feet and drawing your shoulder blades into the bench, you may retract your shoulders.
- This should help to protect the shoulder joint by forming an arch in your lower back.
- Inhale deeply to hold the dumbbells straight above your head and lift it.
- The dumbbells should be lowered to just touch your chest at the beginning of each repetition.
- Take care to keep your elbows tucked in instead of extending them.
- Lifting the dumbbells will make your arms stay parallel to your chest.
- Hold this position for a few seconds.
- Then return to your neutral position.
- Then relax.
- Repeat this exercise 5 to 10 times.

Lunge Front Raise
- Place your feet hip-width apart when standing.
- Hold a dumbbell with both hands, palm down.
- With your right leg taking a step forward, raise the dumbbells till your arms are just above parallel to the floor while bending both knees slowly.
- Hold this position for a few seconds.
- Return to the beginning position by pushing yourself with your left foot, then let go of the dumbbells.
- Then return to your neutral position.
- Then relax.
- Repeat this exercise 5 to 10 times.

Kettlebell swings
- Keep your toes slightly pointed and place your feet hip-width apart.
- Use both hands to lift a kettlebell while squatting down.
- Breathe while maintaining an upright posture and an active core to bend your knees and push your butt back.
- Your knees and toes should line up as you put your weight back on your heels.
- Maintain a strong core and straight arms.
- As you exhale, push the kettlebell forward to shoulder height by pressing into your feet, squeezing your legs and glutes as you forcefully rise into a standing position.
- Breathe in as you let the kettlebell swing back between your legs, bending at the hips and knees to go back to the beginning position.
- Then return to your neutral position.
- Then relax.
- Repeat this exercise 5 to 10 times.

Biceps curl
- Begin by standing on the floor.
- Keep two dumbbells in your hands.
- Make sure your shoulders are not hunched and that your elbows are close to your upper body.
- Exhale and curl the weights to shoulder level, rotating your wrists outward and tightening your biceps while keeping your upper arms in position.
- Hold this position for a few seconds.
- Next lower the dumbbells.
- Then return to your neutral position.
- Then relax.
- Repeat this exercise 5 to 10 times.

Turkish Get Up
- Use your kettlebell weight while seated on the ground.
- Place the kettlebell directly in front of you while lying down.
- Fully extend your arm above your chest with an overhand hold.
- The same side leg should be bent until one foot is flat on the floor and the other is extended.
- Flex your right leg and place your foot on the floor, for example, if you are holding the kettlebell with your right arm outstretched.
- Continue to extend the opposite leg.
- As you shift your body toward the non-working arm and rotate onto your left elbow, keep your core tight.
- Your palm should be on the floor for the arm to be fully extended.
- With the arm that holds the kettlebell still extended up, stand up after extending the other leg and pressing through your foot to put both feet on the ground.
- The squat posture begins with your body in the same position.
- Stretch the leg across from the weight-bearing arm and place the palm of the non-working arm back on the ground.
- Leave your butt on the floor and lean toward the unused arm or elbow.
- Return to the lying position with the arm extended above your chest.
- Then return to your neutral position.
- Then relax.
- Repeat this exercise 5 to 10 times.

Glute Bridge With Chest Press
- With your knees bent and your feet hip-distance apart, begin on your back.
- Press weights up against your belly.
- Squeeze your glutes as you enter a bridge by pushing your pelvis toward the ceiling.
- Maintain the alignment of your pelvis and ribs.
- Weights should be placed on the ceiling, especially above your shoulders, while maintaining the bridge.
- Keep your hips in place as you bring the weights down to your chest.
- Then return to your neutral position.
- Then relax.
- Repeat this exercise 5 to 10 times.

Bent over row
- While standing, maintain a neutral grip on a dumbbell in each hand.
- Start with your shoulder blades pulled back and your elbows pushed behind your body.
- Your entire body should be almost parallel to the floor as you bend forward.
- Your elbows should be in your midline so that you can pull the weights toward your body.
- Hold this position for a few seconds.
- Return them to their initial place with care.
- Then relax.
- Repeat this exercise 5 to 10 times.

Push up
- Begin on your knees on an exercise mat or the floor.
- The ultimate pushup position is a high plank, which is created by bending forward and placing your palms flat on the mat.
- You should be standing with your feet together and your back straight.
- Lower yourself toward the floor slowly.
- Refrain from lifting your hips or allowing your lower back to drop.
- Continue lowering yourself until your chest or chin makes contact with the ground.
- During the downward motion, your elbows could stretch out.
- With your arms, push upward.
- Keep pressing until you are back in the plank and your arms are fully extended at the elbows, which is the top of the pushup posture.
- Then return to your neutral position.
- Then relax.
- Repeat this exercise 5 to 10 times.

Squat thrusters
- To begin, place your feet shoulder-width apart.
- Pick up some dumbbells.
- Lift the weights until they reach your shoulders while keeping your elbows up.
- Squeeze your glutes, abdomen, and shoulder blades to generate tension throughout your entire body.
- Squeeze your butt back and then bend your knees to drop into a squat.
- Pull yourself up out of the bottom squat by pushing up with your heels.
- The dumbbells should be raised with the force of your release.
- Then return to your neutral position.
- Then relax.
- Repeat this exercise 5 to 10 times.

What precautions should be taken when working out?
- To prevent pain and damage, make sure to warm up and cool down for five minutes following each session.
- Stop exercising immediately if you have any pain, and if it persists, consult a physician.
- Please consult your physician before beginning a new workout regimen or increasing your level of activity.
- To stay hydrated, make sure you consume plenty of water ahead of time, during, and following your workout.
- To avoid falling when exercising, maintain your focus and keep your eyes on yourself.
- Wear clothes that fit properly and are loose enough to move freely for the greatest workout benefits.
- By practicing self-awareness and focus, you may be able to prevent falls when exercising.
- Gradually increase the amount of sets and repetitions as your strength improves.
- Breathe deeply and frequently to maximize the benefits of your workout.
- When exercising, refrain from using forceful or powerful motions.
When will you stop working out?
- Fever
- Headache
- Blurry eyesight
- Exercise should be stopped if it becomes painful.
Tips for weight loss through weight training:
- Begin slowly
Make use of your time as you get used to your new schedule. You will become stronger and prevent injuries by doing this.
- Spend some time relaxing
Suggests getting a break twice a week.
- Maintain regularity
As with any exercise schedule, don’t count on results immediately. Be constant and patient with it.
- Keep in mind that diet and lifestyle also matter
While exercise is vital for burning calories, nutrition plays a big role in weight loss and maintenance. Controlling your stress, eating a nutritious diet, getting enough sleep, and drinking lots of water should be your top priorities regardless of whether you’re concentrating on weight training or cardio.
Summary:
Lifting weights is a great way to lose weight because it has many advantages over standard aerobic exercises.
Maintaining your weight over the long run can be facilitated by combining a healthy diet with an exercise regimen. More reduced weight and improved weight maintenance over time can result from weight loss programs that incorporate regular exercise in addition to diet strategies.
FAQ:
Is weightlifting the sole method of weight loss?
Simply lifting weights can help you lose weight and burn fat. Your body will burn more fat as your muscle mass increases. But you might need more time than if you added cardiac exercises. Resistance training, which involves lifting weights, may eventually improve your metabolism.
Which kind of weightlifting is most effective for losing weight?
Deadlifts.
Barbell bench press.
Barbell squats.
Bent over rows.
Which weightlifting activity causes fat to be burned?
Multiple muscle groups are challenged by heavy, multi-joint exercises like squats and deadlifts, which increase your energy consumption and help you burn fat.
Is it harmful to lose weight to lift large objects?
Depending on your objectives, you may want to maintain lean muscle mass, which is crucial as you age, or you may want to gain more muscle mass. Also, both heavy and light lifting may help in fat burning if you’re trying to lose weight.
Can I lose weight with dumbbells?
Dumbbells can help in weight loss by improving muscle mass, which benefits metabolism. Your body burns calories even while you’re not moving if you have more muscle. Dumbbell strength training routines may also improve cardiovascular health and general endurance.
How well does lifting weights help you lose fat?
Weightlifting increases muscular mass, and this helps in weight loss and weight loss maintenance. Your metabolic rate tends to go up when you have more muscle mass. Additionally, your body burns fat more effectively when you have more muscle, which is important if you want to lose weight without losing strength.
When lifting weights, how many calories are burned?
A 30-minute, low-intensity weightlifting session can typically burn 110 calories, depending on the individual’s body weight. An hour of intense weightlifting can burn as much as 440 calories, depending on the individual’s body weight.
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