Strength training offers many benefits for physical and mental health development, but it can also be an excellent workout for weight loss goals. Before you start, you need some guidance for strength training experience.
That’s why we created this guide on strength training for weight loss to assist you in your journey.
Strength training, also known as weight or resistance training, burns fat to build a leaner and stronger muscular body while also improving your metabolism, which helps you burn more calories even when you are resting. For older people, strength training can be beneficial to strengthen their bones and joints and avoid muscle mass loss.
One of the reasons why weight loss through strength training is ideal for beginners is because it is easy to get started. You don’t even need a gym. You can use your body weight or resistance bands to get results.
Here are some strength training exercises for beginners that are highly effective for weight loss. You can do these exercises at home without any gym equipment.
Strength Training Exercises to Try Without Equipment
1. Floor Bridge
- Lie flat on your back with your knees bent, keep your feet hip-width apart and feet flat on the floor.
- Place your arms by your sides, palms facing down.
- Lift your hips off the floor by pressing your heels into the ground, and ensure you are engaging your core and glutes and not the back.
- Your body should form a straight line from your shoulders to your knees in this position.
- Hope the position for 10 seconds, then slowly lower your hips to the floor.
- Do 8-10 repetitions.
2. Push-ups
- Get in a plank position; your hands are placed slightly wider than shoulder-width apart, fingers pointing forward.
- Engage the core by pushing your stomach in and keeping your body straight from head to heels.
- Now gradually lower your body, bending your elbows, and ensure your elbows are close to yours.
- Go as low as you can while maintaining proper form. (As a beginner, focus on keeping the form and not reaching the lowest.) Slowly push back up to the starting position.
- You must keep your core engaged throughout the movement for weight loss results.
3. Pull Ups
- It would help to have a sturdy horizontal bar for pull-ups to support your weight.
- Stand underneath the bar, keeping your hands slightly wider than shoulder-width apart, and grip the bar with your palms facing away from you.
- Hang from the bar with your arms fully extended.
- Pull your body towards the bar by bending your elbows and engaging your back muscles.
- You might struggle to pull up as a beginner, but your aim should be to bring your chest close to the bar.
- Then lower yourself back down with control.
4. Step-ups
- You will need a sturdy platform or elevated surface like a step or a bench.
- Place one foot on the platform, and ensure your whole foot is in contact.
- Now press through your heel to step onto the platform, fully extending your hip and knee.
- Bring the other foot up on the platform.
- Step back down with one foot, followed by the other.
- Repeat by changing the foot which leads.
5. Stationary/walking lunge
- Stand straight with your feet together.
- Take a step forward left foot, lowering your body into a lunge position.
- Keep both knees bent at 90-degree angles, and your back knee should hover just above the ground, do not let it rest on the floor.
- Now push through your front heel to return to the starting position.
- For stationary lunges, alternate your left remaining in the same position. For walking lunges, you need to take steps forward with each repetition.
6. Burpees
- Start in a standing position.
- Gradually drop into a squat position with your hands on the ground in front of you.
- Kick your feet back into a plank position.
- If you want to add an extra load, you can perform a push-up (optional).
- Hop your feet back to the squat position.
- Finish the movement by explosively jumping up into the air.
- Go right into the next repetition.
Once you get comfortable doing this strength training for weight loss, you can eventually move to exercises using weights for more progress. Remember, you should always start with lighter weights to master the form before increasing the load for more significant weight loss benefits.
Strength training exercises using weights
1. Deadlift
- Stand with your feet shoulder-width apart.
- Keep your dumbbells on the floor by the side.
- Engage your core muscles and bend down into a slight squat.
- Keep the shoulder blades pinched as you grab the dumbbells.
- Exhale and push through your heels to stand.
- Return to the squat position.
- Do 10-12 reps.
2. Chest press
- Lie on a bench with your back, head, and butt touching it.
- Hold a dumbbell in each hand, and extend your arms over your chest and palm facing towards your feet.
- Slowly lower the dumbbells to your chest by squeezing the shoulder blades and bending the elbows until they form a 90-degree angle.
- Slowly push the dumbbells back up to the starting position, straightening your arms.
- Do 3-5 reps using medium-heavy weight.
3. Side lateral raises
- Standing shoulder-width apart, hold a dumbbell in each hand.
- Exhale as you lift your arms straight on the side until your arms are parallel to the ground.
- Hold the position for 5 seconds.
- Return to the starting position in a controlled movement.
- Do 15 reps.
4. Kettlebell swing
- Choose a medium-weight kettlebell. Hold it with both hands using an overhand grip as your stand straight with your feet hip-width apart.
- Slightly bend your knees, push your hips back, lower your butt, and bring the weight in front of your feet.
- Engaging the abdominal muscles drive hips forward to push the kettlebell up in the air to your shoulder height.
- Reverse the movement as you lower your back and rest the kettlebell. This completes one rep.
- Do ten reps.
5. Split stance shoulder press
You will need a resistance band for this strength training exercise for weight loss. Try LIT Axis resistance bands with embedded smart device technology to monitor your weight loss metrics accurately.
- Start with a staggered stance, one foot forward and one back. Keep your hips squared as you hold the resistance band above your shoulders.
- Keep your elbows close to the sides as you lean forward, slightly bending the knees. Stretch the resistance band towards the ceiling, simultaneously pressing through the front heel. Maintain correct posture keeping arms in line with ears and elbows forward.
- Lower band back to the shoulder.
- Do ten reps before switching sides.
Is it also necessary to follow a diet regimen while doing strength training?
You must have a diet routine if you want weight loss through strength training. Proper nutrition is mandatory for achieving any fitness goal, not just weight loss. With the appropriate diet, you optimize your performance.
For weight loss, you will need a diet that is rich in proteins to repair and grow leaner muscles during the strength training period. As strength training benefits for weight loss include boosted metabolism, you need a balanced diet to provide your body with the right calories and nutrients for weight management.
How to prevent injuries while strength training, especially if you are overweight or obese?
Strength training without proper planning and execution can lead to injuries, especially if you are overweight. Obesity often leads to health issues, so consult a healthcare provider before starting any exercise program.
Overweight people must seek the guidance of professional trainers to know what weight loss exercises are safe for them or any modifications they might need.
You must always start with a warmup once you get your health checkups and schedule a routine. Before any strength training session, engaging in 5-10 minutes of light cardiovascular activity is essential. Warmup, like brisk walking, increases blood flow to your muscles and prepares them for exercise.
A 4-week sample strength training plan for weight loss
You can try this 4-week beginner weight lifting routine for weight loss through strength training. As a beginner, you must improve your posture and build stamina.
First week
Day 1: 30-45 minutes of strength training without equipment
Day 2: 20 minutes of cardio
Day 3: 40 minutes of strength training with weights plus 10 minutes of cardio
Day 4: 30 minutes of cardio
Day 5: 45 minutes of weight training plus 10 minutes of cardio
Day 6: 20 minutes of cardio
Day 7: Rest
Second week
Day 1: 45 minutes of strength training without equipment
Day 2: 30 minutes of cardio
Day 3: 40 minutes of strength training with weights plus 20 minutes of cardio
Day 4: 30 minutes of cardio
Day 5: 45 minutes of weight training plus 20 minutes of cardio
Day 6: 20 minutes of cardio
Day 7: Rest
Third week
Day 1: 30-45 minutes of strength training without equipment
Day 2: 30 minutes of cardio
Day 3: 45 minutes of strength training with weights plus 20 minutes of cardio
Day 4: 45 minutes of cardio
Day 5: 45 minutes of weight training plus 30 minutes of cardio
Day 6: 45 minutes of weight training
Day 7: Rest
Fourth week
Day 1: 30-45 minutes of strength training without equipment
Day 2: 30 minutes of cardio
Day 3: 45 minutes of strength training with weights plus 20 minutes of cardio
Day 4: 45 minutes of cardio
Day 5: 45 minutes of weight training plus 30 minutes of cardio
Day 6: 45 minutes of weight training with 10 minutes of cardio
Day 7: Rest
Conclusion
Weight loss through strength training can be an engaging method for healthy weight management. If you are overweight, you need guidance from your healthcare provider and fitness training to know how strength training applies to your situation.
FAQs
1. Can you lose weight by strength training?
Strength training for weight loss is effective as it helps build lean muscle mass, which can increase your resting metabolic rate, allowing you to burn more calories.
2. Can strength training burn belly fat?
Strength training can contribute to belly fat loss but with limited benefits. Spot reduction (targeting fat loss from a specific area) through strength training is ineffective. However, combining training with a balanced diet and cardiovascular exercises can help reduce belly fat over time.
3. What strength training is best for weight or fat loss?
According to experts, a combination of strength training and cardiovascular exercise is most effective for weight loss and fat loss.
4. How soon can I start seeing results from strength training exercises?
Several factors decide how soon you will see results based on your current body weight, frequency of workouts, intensity, and diet. Most beginners notice a change in muscle tone, strength, and overall well-being within a few weeks.
