Strength Workouts for Weight Loss 

There’s more to losing weight than just doing cardio. Lots of people want to build muscle at the same time as losing weight, and it’s completely possible to achieve both goals with a targeted workout. In fact, building muscle will help you lose weight because muscle mass increases your metabolic rate. When your metabolism increases, your body is able to burn more calories which means it’s easier for you to lose weight and get in shape. This is why if you’re set on getting fit, incorporating a solid weight routine for weight loss alongside your cardio workouts is essential for achieving the best and most sustainable results.

Lifting weights to lose weight for beginners isn’t easy and great care needs to be taken so you don’t injure yourself. Here at UK Gym Equipment, we supply a wide range of specialised strength training equipment suitable for those who are new to weight lifting for fat loss. Our high-quality equipment is designed to be safe and to get you the results you want, no matter what they may be, and can be added into a home gym. 

Strength training for weight loss at home is about more than lifting a few dumbbells, so below we’ve compiled a list of different workouts to target different areas of your body and give you all-round results that you can improve and sustain.

What You Will Need for Strength Training for Weight Loss at Home 

Barbell Front Squat

Squats are extremely good for weight loss. In fact, squats burn more calories per minute than running on a treadmill, and considering weight loss is all about burning calories, adding some squats into your weight routine is a must. Normal squats target almost all of your lower body muscles, helping to build muscle in your quads, calves and glutes. Squats also target your core and can help to give you that stomach definition you’re after. 

Whilst squats target a vast range of muscles on their own, when you add in a barbell, you’re able to target your arms and back as well, essentially giving you a complete body workout. By holding the barbell in front of you as you quat, your back is required to be straighter, therefore helping you with your posture which – if you work in an office and spend hours hunched over a computer – could help you prevent back problems in the future.

Renegade Row

Renegade rows are a great exercise to incorporate into your weight routine for weight loss. Utilising the plank position, you’ll be engaging almost every muscle in your body, namely your core and upper back. By adding in dumbbells, you’ll work your biceps and be able to burn more arm fat and build muscle there, giving you defined arms with increased upper body strength.

If you’re a complete beginner, you can hold off on the dumbbells and focus on your own bodyweight first. Likewise, if you’re not yet comfortable with planking, you can do a kneeling variation when you first start out. Whatever your level of fitness, there’s a renegade row exercise for you, and the great thing is, there are so many variations that there is plenty of scope to improve and develop.

Front Loaded Sand Bag Good Mornings

Good morning exercises are good for your legs, hips and lower back. Front-loaded good morning exercises are great for beginners because they target a range of muscles, including the hamstrings. Using the sandbag in a front-loading position is exceptionally good because it also targets the arms and the core, enabling you to burn fat across the upper portion of your body whilst working the bottom half.

Using a sandbag is specifically favourable because the weight moves which means your body has to adjust to it. Many people find sandbags more challenging than a barbell, so if you’re new to weight-lifting and working out, you might find it easier at first to switch out the sandbag for a barbell. That being said, as with any weight exercise, you should struggle with the final two reps in order to really feel the benefit of the workout.

Kettlebell Swing

The kettlebell swing is a staple of any weight lifting for weight loss routine. It’s something that is suitable for every person, from beginners through to those with years of experience, and it’s easy to complete at home. Whilst it’s incredibly simple, it works almost every muscle in the body, including the arms, glutes, core and quads. For this reason, it’s well worth adding to your routine. On top of muscle development, kettlebell swings also improve balance and posture. It’s a heavy calorie burner, with 20 minutes of kettlebell swings burning up to 400 calories.

Pull-Ups

Lifting your own body weight does wonder for your upper body strength, and one of the simplest ways to do it is will a good old fashioned pull up. Pull-up bars are easy to add into your home which makes them a great option for anyone looking to burn fat at home. The more and the faster you do your reps, the harder your heart will beat and the greater the benefits to your metabolism. That being said, it’s important not to overdo it when you’re first starting out on your weight loss journey. Listen to your body and what it’s telling you, and don’t be disheartened if you can’t do a successful pull up first time around. It will take time to develop your back, core and arm muscles to be able to support you, but keep at it and you’ll notice definite results.

Adding any of these workouts into your weight loss routine will improve your chances of success and get you one step closer to the results you want. There are many other different types of strength and weight loss exercises for you to choose from. Whatever exercise you decide on, we have the professional equipment to help. If you have any questions about our equipment and how it can be used, contact us today.