Best Weight Lifting Exercises For Weight Loss

When it comes to weight loss, many people tend to focus on cardio exercises. However, weightlifting can be an excellent addition to your fitness routine, offering multiple benefits such as increasing metabolism, improving muscle tone, and boosting overall health. In this blog, we will discuss the best weight lifting exercises workout plan for weight loss that male can incorporate into their workout routine to achieve your fitness goals.

The Best Weight Lifting Exercises for Weight Loss

1. Squats

Squats are a powerful compound exercise that engages multiple muscle groups, including your quadriceps, hamstrings, glutes, and lower back. This exercise not only helps in burning calories but also strengthens your lower body and improves overall balance.

How to perform:

• Stand with your feet shoulder-width apart.
• Lower your body by bending your knees and pushing your hips back.
• Keep your chest up and your back straight throughout the movement.
• Push through your heels to return to the starting position.
• Aim for 3 sets of 10-12 reps.

2. Deadlifts

Deadlifts are another great compound exercise that targets various muscles, including your hamstrings, glutes, lower back, and core. This exercise helps burn calories while improving posture, stability, and overall strength.

How to perform:

• Stand with your feet hip-width apart and the barbell close to your shins.
• Bend at your hips and knees, and grasp the barbell with an overhand grip.
• Keep your back straight, and lift the barbell by straightening your legs and hips simultaneously.
• Lower the barbell back to the ground by bending your hips and knees.
• Aim for 3 sets of 8-10 reps.

3. Bench Press: Weight Lifting Exercises For Weight Loss

The bench press is a classic upper body exercise that targets your chest, shoulders, and triceps. This exercise not only helps you build muscle but also aids in burning calories, making it an effective exercise for weight loss.

How to perform:

• Lie on a bench with your feet flat on the ground.
• Hold the barbell with a slightly wider than shoulder-width grip.
• Lower the barbell to your chest while keeping your elbows close to your body.
• Push the barbell back up until your arms are fully extended.
• Aim for 3 sets of 8-10 reps.

4. Bent Over Rows

Bent over rows are an effective exercise for strengthening your back, shoulders, and biceps. This exercise helps improve posture and increase calorie burn, contributing to weight loss.

How to perform:

• Stand with your feet shoulder-width apart and hold a barbell with an overhand grip.
• Bend your knees slightly and hinge at your hips, keeping your back straight.
• Pull the barbell towards your lower chest, squeezing your shoulder blades together.
• Lower the barbell back to the starting position.
• Aim for 3 sets of 10-12 reps.

5. Pull-ups: Weight Lifting Exercises For Weight Loss

Pull-ups are a challenging but rewarding exercise that targets your back, shoulders, and biceps. This bodyweight exercise helps build upper body strength while burning calories.

How to perform:

• Grab a pull-up bar with an overhand grip, with your hands shoulder-width apart.
• Hang from the bar with your arms fully extended.
• Pull your body up until your chin is above the bar.
• Lower yourself back to the starting position.
• Aim for 3 sets of as many reps as possible.

6. Shoulder Press

The shoulder press is an excellent exercise for strengthening your shoulders, triceps, and upper back. This compound movement helps build upper body strength and increases calorie burn.

How to perform:

• Sit or stand with your feet shoulder-width apart and hold a pair of dumbbells at shoulder height.
• Press the dumbbells overhead until your arms are fully extended.

• Lower the dumbbells back to the starting position.
• Aim for 3 sets of 10-12 reps.

7. Lunges: Weight Lifting Exercises For Weight Loss

Lunges are a fantastic lower body exercise that targets your quadriceps, hamstrings, and glutes. This exercise helps improve balance, stability, and muscle tone while promoting weight lifting weight loss routine for male.

How to perform:

• Stand with your feet hip-width apart and hold a pair of dumbbells at your sides.
• Take a step forward with your right foot and lower your body into a lunge position, keeping your front knee above your ankle.
• Push through your front heel to return to the starting position.
• Repeat on the other side.
• Aim for 3 sets of 10-12 reps per leg.

8. Push-ups

Push-ups are a classic bodyweight exercise that engages your chest, shoulders, triceps, and core. This versatile movement helps build upper body strength and burns calories, making it a great choice for weight loss routine for male.

How to perform:

• Begin in a plank position with your hands slightly wider than shoulder-width apart.
• Lower your body until your chest is close to the ground, keeping your elbows close to your body.
• Push your body back up to the starting position.
• Aim for 3 sets of as many reps as possible.

9. Russian Twists: Weight Lifting Exercises For Weight Loss

Russian twists are an effective core exercise that targets your obliques, helping to tone your midsection while promoting weight loss.

How to perform:

• Sit on the ground with your knees bent, feet flat on the floor, and hold a dumbbell or medicine ball in front of your chest.
• Lean back slightly, engaging your core.
• Twist your torso to the right, bringing the weight to your right hip.
• Twist your torso to the left, bringing the weight to your left hip.
• Continue alternating sides for the desired number of reps.
• Aim for 3 sets of 12-15 reps per side.

10. Planks

Planks are an isometric exercise that engages your entire core, helping to improve stability, posture, and overall strength. This exercise also aids in calorie burn, contributing to weight loss.

How to perform:

• Begin in a forearm plank position with your elbows directly under your shoulders.
• Keep your body in a straight line from head to toe.
• Engage your core and hold this position for as long as possible.
• Aim for 3 sets, holding each plank for at least 30 seconds.

Weight lifting exercises routine for male are an excellent addition to your weight loss journey, offering numerous benefits in terms of calorie burn, muscle tone, and overall health. Incorporate these exercises into your fitness routine to maximize your weight loss potential and achieve a strong, lean physique. As always, consult with a fitness professional or healthcare provider before starting any new exercise program, especially if you have any pre-existing conditions or concerns.