Published on : 24-May-2024
5 min read
Update on : 03-Jul-2024
Update on : 03-Jul-2024
If you are new to the weight loss journey or want to lose weight, doing some aerobic exercise may be a good idea first. However, while aerobic exercise is effective in burning fat during exercise, strength or weight training is most effective in burning fat after exercise. Strength exercises for weight loss for both men and women are highly effective because it builds muscle mass. This will be explained in more detail below.
Increasing muscle mass has many benefits for everyone. Research shows that resistance exercise programs are effective and, when combined with a calorie deficit, are ideal for weight loss. A common mistake people make when trying to lose weight is focusing on cardio. However, if you incorporate weight training into your routine, you will see results faster. So, keeping this in mind, read on to learn the best strength training for weight loss in this blog!
Table Of Contents
1. Do Strength Exercises Help Lose Weight?
2. What Is The Best Strength Workout For Weight Loss?
3. Best 15 Strength Exercises For Weight Loss
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
Strength training (sometimes called resistance training or resistance training) may help you lose weight due to its effects on your muscles and metabolism. Lifting weights is best at the gym or at home and doing other resistance exercises can help you build muscle mass. Strength training explicitly challenges the fast-twitch muscle fibres that control strength and strength. Our bodies see improvements in strength, muscle size, and even muscle endurance.
As muscle mass increases, so does metabolism, which is critical to burning calories. Our resting metabolism is based on lean body mass, primarily muscle. Investing time in developing these muscles can also increase your metabolic rate. This means you burn more calories even when you're not exercising. If the intensity is high enough after exercise, an effect called excess post-exercise oxygen consumption (EPOC) occurs. This means an increase in the energy your body uses to recover and return to normal after exercise. You will continue to burn calories during this recovery process.
Strength training for weight loss can provide better results in the following ways:
Also Read: Unlock The Best Exercises For Losing Weight Quickly And A 7-Day Workout Plan!
After having an idea about strength exercises, let’s have a look at some of the best strength exercises for weight loss that can bring you rapid results:
The plank is an essential core exercise to help you gain better control and balance while running. A strong core improves stability even when navigating uneven surfaces. The plank is a simple exercise involving balancing your forearms and toes to keep your back "straight as a plank."
How To Do This Strength Exercise For Weight Loss?
Side planks are a great strength training exercise for runners. The same concept applies to the regular plank, but now it engages your core and obliques differently.
How To Do This Strength Exercise For Weight Loss?
This exercise requires a simple resistance band. Start by wrapping the tape around both legs just below the knees. Clams help strengthen your abductors and hips as you run, giving you stronger hips and increased stability, especially for runners.
How To Do This Strength Exercise For Weight Loss?
This exercise helps build strength in the glutes and improves hip mobility and lower-back strength.
How To Do This Strength Exercise For Weight Loss?
For runners's strength training, this is a simple yet effective strength exercise for weight loss but an essential exercise for strengthening calf strength. The more intense you are, the less fatigued you will feel while running.
How To Do This Strength Exercise For Weight Loss?
It's easy to ignore your feet when training strength, but the more robust your arches, the better they can support them. Your running stride will become stronger and prevent leg fatigue.
How To Do This Strength Exercise For Weight Loss?
Strong hips are paramount for running, and hip flexors can quickly become tense and hyperextended. This exercise helps strengthen your muscles and provides greater strength and stability while running.
How To Do This Strength Exercise For Weight Loss?
These help build strength and power in your quadriceps and glutes, giving you more powerful strides.
How To Do This Strength Exercise For Weight Loss?
This can be done with just your body weight and will help build explosive strength in your lower body. Jump squats are helpful when running up a hill and require more strength for more challenging sections of your run.
How To Do This Strength Exercise For Weight Loss?
This helps strengthen your legs and core and improve your balance.
How To Do This Strength Exercise For Weight Loss?
This is similar to a lunge but increases the load on the quadriceps and is a great strength exercise for runners. You will need a raised surface or bench to stand in front of.
How To Do This Strength Exercise For Weight Loss?
This helps activate and condition your hips. Start by standing on one leg with your hands on your hips, making sure your hips are level and balanced. You can then spread your arms out to the sides for more balance.
How To Do This Strength Exercise For Weight Loss?
This is another excellent exercise for strengthening your glutes, which are the source of your running power.
How To Do This Strength Exercise For Weight Loss?
This is a classic strength training exercise for runners, and for good reason. Even if you want to focus your strength training on your lower body, you must focus on your upper body. Your arms help guide and propel your body when you run; a solid upper body helps maintain overall balance and stability.
How To Do This Strength Exercise For Weight Loss?
This full-body exercise targets most muscles and develops strength, explosiveness, and coordination.
How To Do This Strength Exercise For Weight Loss?
Compound movement exercises are ideal when choosing exercises to help you lose weight, especially when it comes to strength exercises for weight loss for beginners. Compound movements involve the simultaneous movement of multiple joints, meaning that various muscles or muscle groups are involved. This results in a higher calorie burn from the exercise, which means you don't have to exercise as much to exercise your entire body.
In addition to challenging exercises, it's helpful to choose a variety of movements that help you work out your entire body. Incorporating pushes, pulls, twists, squats, lunges and rotations into every exercise will keep your training program effective and balanced. Here are some examples of such moves:
Pushup Movement | Tempo | Progression |
Start in a high plank position with your hands under your shoulders and your feet shoulder-width apart. Your body should form a straight line from head to toe throughout the movement. Bend your elbows and bring down your chest to the ground, keeping your abs and glutes tight. Exhale as you rise to the starting position. | Slowly lower down (about 4 seconds), stop at the bottom, hold for 2 seconds, and press up after 1 second. | Start with pushups on an elevated surface, such as a wall, counter, or bench. The further down you go, the more difficult this move becomes. |
Suspension Trainer Row | Tempo | Progression |
Face the anchor and hold the strap with your palms facing each other. Start with your arms straight and tension on the rope, then lean back and move your feet forward until you stand at an angle. Your body should remain in a straight line. Pull your body toward the anchor, keeping your elbows closed. Row until your wrists are close to your chest while you squeeze your shoulder blades together at the top. Slowly return to the starting position. | 1 second to rise, hold for 2 seconds at the top point, and 4 seconds to lower to the starting position. | To make this movement more difficult, walk your feet toward the anchor. |
Glute Bridge | Tempo | Progression |
Lay flat on your back with your feet shoulder-distance apart, knees bent, and arms on your sides, palms facing up. Tighten your glutes and raise your hips to make your shoulders, hips, and knees straight. Then, bring your body down to the initial position. | 1 second to rise, hold for 2 seconds at the top point, and 4 seconds to lower to the starting position. | Lift your legs at the top of the movement. The goal is to keep your hips neutral at all times. |
Ball Squats | Tempo | Progression |
Lean the ball against the wall and place it on your lower back. Lower your hips straight into a squat until your thighs parallel the ground. To get up, clench your buttocks and press through your heels. | 4 seconds to lower to squat, 2 seconds to squat, 1 second to stand. | Proceed into free squats with good form (not leaning too far forward or too far back). |
Step up to balance Stairs | Tempo | Progression |
To start, choose 8 to 12 inches tall stairs. Step forward and lift your opposite knee to hip height. Squeeze your hips with your standing leg while balancing. Lower your body fully to the starting position. | 1 second to go up, 2 seconds to balance and maintain balance at the top, 4 seconds to go down. | Gradually increase step height or change the plane of movement (forward, sideways, rotation). |
Pall of Press Exercise | Tempo | Progression |
As you grasp the wire or band, ensure your arms are straight and parallel to the band. Your feet should be shoulder-width apart, you should have good posture, and your hips and abs should be strong. Pull the handle close to your body and press down to prevent your body from rotating. | 4 seconds to pull the handle toward you, 1 second to push it back, 2 seconds to hold the arm straight. | Narrow the base and eventually progress to standing on one leg while doing the press. You will be standing on the foot closest to the anchor. |
Also Read: Power Twister Workout: Benefits, Best Exercises, Target Muscles And A Beginner's Routine Guide
Building muscle is an investment in higher metabolism, essential to burning body fat and staying lean more easily. By incorporating strength training into your exercise regimen, you'll notice improvements over time, and it will impact your strength and coordination, as well as your fitness level and appearance. It takes time to achieve results, but you can lose weight and feel better with consistency and determination. Ultimately, the best type of exercise is one you can do weekly. Choosing a form of exercise that you enjoy will keep you motivated and best contribute to your weight loss goals.
Health Expert
Lavina Chauhan
Strength training is essential for weight loss because it helps burn fat while maintaining or increasing muscle strength and size. A regimen combining strength training, HIIT, cardio, and rest is proven effective by boosting your metabolism and burning extra calories after exercise. Of course, eating a balanced diet is also essential. Consult your doctor before starting a strength training program if you have concerns.
FAQs
1. What are the best strength exercises for weight loss?
The best strength exercises for weight loss are
2. Mention 5 strength and conditioning workout for weight loss.
5 strength and conditioning workout for weight loss are:
3. What are the best strength exercises for weight loss with weights?
Best strength exercises for weight loss with weights are:
4. Mention some of the best types of strength training for weight loss.
The best type of strength training for weight loss are:
References
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
Address: ToneOp
Bansal Tech Professionals Private Limited 3rd Floor, Tawa Complex, Bittan Market E-5, Arera ColonyBhopal Madhya Pradesh, 462016
iOS
Android