9 Best Strength-Building Exercises to Lose Weight : Most people think of cardio workouts like running or cycling when they want to lose weight. But adding exercises that build power to your routine can be just as helpful, if not more so.
Strength training not only helps you get stronger, but it also speeds up your metabolism, which can help you lose weight and get in better shape overall. Here are nine of the best workouts for getting stronger that will also help you lose weight.
1. Squats
Squats are a basic workout for the legs that work the quadriceps, hamstrings, glutes, and calves. They also help you stay stable by working your core. You can build strength in your legs and glutes by doing squats as part of your workout routine.
This will raise your resting metabolic rate. Stand with your feet shoulder-width apart. Squat down by lowering your body as if sitting back in a chair, but keep your shoulders up and your knees behind your toes. Then, push back up to the starting position. If you want to make it harder, hold dumbbells or a hammer.
2. Deadlifts
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Another powerful exercise that works many muscle groups, such as the core, hamstrings, and hips, is the deadlift. This compound move is great for getting stronger and growing muscle. Stand with your feet hip-width apart and hold the barbell with your overhand grip.
Lift the bar by stretching your hips and knees. During the whole move, keep your back straight and work your core. You can also improve your posture and core strength by doing deadlifts. This will help you keep off the weight in the long run.
3. Push-Ups
Push-ups are a classic upper-body workout that work the chest, shoulders, and triceps the most. They also use the lower body and core to keep you stable. Put your hands on the floor shoulder-width apart.
Stretch your legs out behind you, and lower your body until your chest almost hits the ground. Push yourself back up to where you started. If you want to make it harder, try slope or decline push-ups or add a weighted vest.
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4. Lunges
You can work out your quadriceps, hamstrings, hips, and core with lunges, which are good lower-body exercises. To lunge, take a step forward with one foot and lower your hips until both knees are bent about 90 degrees.
Make sure that your front knee is right on top of your ankle. Use your front foot to push off and get back to the starting position. Then switch legs. Holding dumbbells in each hand or putting a barbell across your shoulders will give you more pressure.
5. Do pull-ups
Pull-ups are a tough upper-body workout that make your back, shoulders, and biceps stronger. They also work the core to keep you stable. Hold a pull-up bar with your hands shoulder-width apart and your palms faced away from you.
Stretch your arms out and hang from the bar. Then, pull yourself up until your chin is above the bar. Bring yourself back down slowly and carefully. If you can’t do a full pull-up, do assisted pull-ups or use a pressure band to help you.
6. Stairs
Planks are a great way to build your core and also work your shoulders, back, and legs. Your hands should be on the ground, your legs should be stretched out behind you, and your body should be straight from head to heels.
Stay in this position for as long as you can while keeping your lower back straight and your core tight. You can make it harder by adding variations like side planks or planks with leg lifts.
7. Do the bench press
Some of the best upper-body exercises are the chest press, the shoulder press, and the triceps press. Lay on a flat bench with your feet flat on the floor and your hands just wider than shoulder-width apart to do a bench press.
Put the barbell down close to your chest and then press it back up to the starting position. Do not arch your back when you work out, and always use a spotter to keep you safe when you lift big things.
8. Swings with kettlebells
As you move the kettlebell around, you work out your whole body. But the main muscles you work are those in your back, hamstrings, and legs. They also work your stomach and make your heart and lungs stronger.
Hold a kettlebell in both hands and stand with your feet shoulder-width apart to do a kettlebell swing. Hinged at the hips, swing the kettlebell between your legs. Then, thrust your hips forward to swing the kettlebell to shoulder height. As you bring the kettlebell back between your legs, keep your hand on the swing.
9. Rows
Rows are a great way to work out your back, biceps, and wrists. You can use dumbbells, barbells, or a rowing machine to do them. To do a dumbbell row, support one knee with one hand on a bench.
With the other hand, hold a barbell and pull it toward your hip while keeping your back flat. Bring the weight back down and do it again. To do barbell rows, bend at the hips and slightly bend your knees. Then, grab the barbell with both hands and pull it toward your lower rib cage.
Conclusion
Adding these strength-building workouts to your routine can help you lose weight by making you stronger and speeding up your metabolism. Aim to do these exercises two to three times a week, along with cardio and a healthy diet, for the best effects.
Remember to start with weights that you can handle and slowly raise the pressure as your strength grows. Always talk to a fitness expert or personal teacher to make sure you’re using the right form and staying safe. Follow through with these workouts, and they can help you lose weight and make your body stronger and healthier.