9 Strength Exercises That Result in Weight Loss
Sep 19, 2025 • 13 min read
Published on September 19, 2025 | Updated on September 19, 2025
September 19, 2025
NASM Personal Trainer, NASM Fitness Nutrition Specialist, ACE Sports Conditioning Specialist, NASM Performance Enhancement Specialist
If you’ve always thought the fastest way to lose weight was endless cardio, it might surprise you that a strength training workout proves to be even more efficient for weight loss.
Cardio has a well-earned reputation for burning calories, but it’s not the only way to achieve body recomposition.
Strength training is a powerful, often underestimated approach that not only helps you lose fat but also shapes and strengthens your body in ways cardio can’t.
With the right moves, you can burn calories, build lean muscle, and keep your metabolism working harder long after your workout ends.
Do you think cardio is the king of weight loss? Not quite.
While running, cycling, or hopping on the elliptical can burn calories in the moment, strength training changes your body in ways that keep fat burning long after you leave the gym.
Resistance training doesn’t just torch calories during the workout.
It sets off a series of processes that reshape your metabolism, preserve muscle, and build a body that uses energy more efficiently around the clock.
When you lift weights, your body works hard during the set, but the real progress happens afterward.
Strength training creates tiny tears in your muscle fibers that your body must repair, a process that requires energy for hours after you’re done.
This is known as excess post-exercise oxygen consumption (EPOC), or the “afterburn effect.”
It means your body continues burning extra calories long after you’ve left the gym, something cardio alone doesn’t deliver as strongly.
Muscle preservation is another important aspect. When you lose weight without strength training, some of that weight usually comes from muscle, not just fat.
This can slow down your metabolism.
Keeping muscle while losing fat helps your body burn more calories even when you're not active.
As you build lean muscle over time, your body starts using more energy day to day, which supports long-term fat loss.
Beyond the scale, strength training supports body recomposition, meaning losing fat while gaining muscle at the same time.
This leads to a leaner, more defined physique, even if your overall weight changes only slightly.
Strength training doesn’t just change how many calories you burn in a day. It changes the machinery of your metabolism itself.
Building muscle increases your basal metabolic rate (BMR), meaning you burn more calories around the clock, even when sitting at your desk or sleeping.
Over time, this higher metabolic baseline makes weight management easier and helps prevent fat regain.
Lifting weights positively influences hormones linked to fat loss and muscle growth.
Resistance training increases levels of growth hormone and testosterone (in both men and women), which promote muscle development and fat breakdown.
It also improves insulin sensitivity, allowing your body to handle carbohydrates more effectively and store less fat.
Strong muscles don’t just look good. They make every activity more efficient.
From carrying groceries to climbing stairs, your body uses energy more effectively when it has a solid foundation of strength.
Over time, this efficiency allows you to move more, stay active longer, and burn more calories throughout the day without even thinking about it.
Unlike long cardio sessions, which many people find monotonous, strength training offers variety, progression, and a sense of accomplishment as you see yourself get stronger over time.
This enjoyment and measurable progress make it easier to stay consistent, arguably the biggest factor in long-term fat loss.
The best exercises for fat loss aren’t the ones that leave you stuck on a treadmill.
They’re the ones that build muscle, boost your metabolism, and keep your body burning calories long after the workout ends.
These nine strength training moves target large muscle groups, elevate your heart rate, and challenge your coordination for maximum impact.
Whether you’re training at home or in the gym, each exercise can be scaled to match your fitness level, making them perfect for beginners and beyond.
The goblet squat is highly effective for weight loss because it engages multiple major muscle groups (quads, glutes, hamstrings, and core) at once, which boosts calorie burn and builds full-body strength.
How to Do It:
Hold a dumbbell or kettlebell close to your chest with both hands.
Stand with feet shoulder-width apart, toes slightly turned out.
Brace your core and keep your chest upright as you push your hips back and bend your knees to lower into a squat.
Keep your heels grounded and thighs tracking in line with your toes.
Lower until your thighs are at least parallel to the floor (or to a comfortable depth).
Press through your heels to return to standing.
If you’re new, start with bodyweight squats or squat to a chair for support.
The dumbbell good morning is effective for weight loss because it strengthens the posterior chain (hamstrings, glutes, and lower back), which are large muscle groups that boost calorie burn, improve posture, and build a foundation for heavier lifts.
How to Do It:
Stand tall with feet hip-width apart and a slight bend in your knees.
Hold a dumbbell at your chest or across your shoulders.
Brace your core and keep your back flat as you hinge at the hips, lowering your torso forward.
Lower until you feel a stretch in your hamstrings while keeping your spine neutral.
Engage your glutes and hamstrings to return to standing tall.
Beginners can practice without weight first to master the hip-hinge movement.
The single-leg deadlift is effective for weight loss because it works multiple muscle groups (hamstrings, glutes, and core) while also challenging balance and stability. This combination makes it efficient for building strength, improving coordination, and increasing calorie burn.
How to Do It:
Hold a dumbbell or kettlebell in one hand (or both hands) in front of your thighs.
Stand tall on one leg with a slight bend in the knee.
Hinge at your hips, extending your free leg behind you as you lower the weight toward the floor.
Keep your back flat and your core engaged throughout the movement.
Lower until your torso is nearly parallel to the ground (or as far as mobility allows).
Squeeze your glutes and press through your standing heel to return to upright.
If balancing is difficult, keep your back foot lightly on the floor for support.
The deadlift to row is effective for weight loss because it combines a lower-body hinge with an upper-body pull, engaging your hamstrings, glutes, lats, and biceps in one fluid movement. By combining lower- and upper-body work in a single movement, it increases your overall effort and burns more calories than isolated exercises.
How to Do It:
Hold a pair of dumbbells in front of your thighs with palms facing your body.
Stand tall with feet hip-width apart and a soft bend in your knees.
Hinge at your hips to lower the dumbbells toward mid-shin height, keeping your back flat.
Pause at the bottom, then row the dumbbells to your ribcage by pulling your elbows back and squeezing your shoulder blades together.
Lower the weights back down, then drive through your heels to return to standing.
Repeat with smooth, controlled movement to reinforce good form.
The thruster is highly effective for weight loss because it combines a squat with an overhead press, working your quads, glutes, shoulders, and core in one powerful movement. This full-body exercise builds strength while spiking your heart rate, making it ideal for burning calories and improving endurance.
How to Do It:
Hold a pair of dumbbells at shoulder height with palms facing in.
Stand with feet shoulder-width apart, core braced, and chest upright.
Lower into a squat by pushing your hips back and bending your knees until thighs are at least parallel to the floor.
Drive through your heels to rise, pressing the dumbbells overhead in one fluid motion.
Fully extend your arms without locking your elbows, then bring the weights back to your shoulders.
Repeat for controlled reps, keeping movement smooth and powerful.
Beginners can separate the movement into two parts—first squat, then press—until the sequence feels natural.
The kettlebell swing is one of the most effective exercises for weight loss because it blends strength and cardio into a single, explosive movement. By targeting the glutes, hamstrings, and core while keeping your heart rate elevated, it delivers a high calorie burn in a short amount of time.
How to Do It:
Stand with feet slightly wider than shoulder-width, holding a kettlebell with both hands in front of your thighs.
Hinge at your hips, keeping your back flat, and swing the kettlebell back between your legs.
Drive your hips forward explosively, snapping them into extension to swing the kettlebell up to chest height.
Keep your arms relaxed—the power comes from your hips, not your shoulders.
Let the kettlebell swing back down naturally and hinge again for the next rep.
Start with a lighter weight until you master the rhythm, then gradually increase load and pace.
The shoulder press is effective for weight loss because it strengthens major upper-body muscles (shoulders, triceps, and core) while supporting better posture and balance. As a compound pushing movement, it complements pulling and lower-body exercises for a well-rounded routine that builds strength and burns calories.
How to Do It:
Hold a pair of dumbbells at shoulder height with palms facing forward (or use resistance bands if you’re just starting out).
Stand tall with feet shoulder-width apart, core braced, and chest upright.
Press the weights directly overhead until your arms are fully extended but not locked out.
Slowly lower the weights back to shoulder height with control.
Repeat for the desired reps, focusing on steady form and smooth motion.
The dumbbell floor press is effective for weight loss because it strengthens the chest, shoulders, and triceps while being safer on the shoulders than a traditional bench press. It’s a beginner-friendly push exercise that builds upper-body strength and calorie-burning muscle without requiring special equipment. If you're new to weights, lighter dumbbell exercises or even filled water bottles can help you get started.
How to Do It:
Lie flat on your back with knees bent and feet on the floor.
Hold a dumbbell in each hand with elbows bent at about 90 degrees and upper arms resting lightly on the ground.
Press the dumbbells upward until your arms are fully extended above your chest.
Slowly lower the weights back down until your upper arms touch the floor.
Repeat with controlled, steady movement for the desired reps.
The plank dumbbell row is effective for weight loss because it combines strength and stability while training your back, biceps, shoulders, and core all at once. By forcing your body to resist twisting while rowing it builds muscle, burns calories, and challenges balance and coordination.
How to Do It:
Start in a high plank position with a dumbbell in each hand, wrists stacked under shoulders, and feet set slightly wider than hip-width for stability.
Keep your body in a straight line from head to heels, bracing your core tightly.
Row one dumbbell toward your ribcage by pulling your elbow straight back, keeping hips square to the floor.
Slowly lower the dumbbell back down, then repeat on the other side.
Alternate arms for the desired reps, maintaining plank position throughout.
Beginners can modify by holding a plank from the knees instead of the toes.
If you’re looking for a workout plan that supports fat loss, builds strength, and doesn’t take hours, these two routines are a good place to start.
Each one includes compound movements that target multiple muscle groups.
These workouts work well for beginners but can also be scaled up with heavier weights or slower tempo as you progress. Start with 2-3 sessions per week to kickstart your weight loss.
This workout is great if you’re new to strength training or getting back into a routine. It includes basic movements that train the full body and help build stability, strength, and muscle coordination.
Exercise | Sets | Reps | Rest |
Goblet Squat | 3 | 12 | 60 sec |
Shoulder Press | 3 | 12 | 45 sec |
Kettlebell Swing | 3 | 15 | 45 sec |
Plank Dumbbell Row | 3 | 10 per side | 60 sec |
This workout focuses on form, core engagement, and moving with control. It builds a solid base for strength and body awareness, while still raising your heart rate.
Workout B leans into power and muscle-building with slightly more complex movements. It's great if you're already familiar with basic technique and ready for a little extra challenge.
Exercise | Sets | Reps | Rest |
Thruster | 3 | 12 | 60 sec |
Dumbbell Good Morning | 3 | 10 | 45 sec |
Romanian Deadlift to Dumbbell Row | 3 | 12 | 45 sec |
Dumbbell Floor Press | 3 | 12 | 60 sec |
This plan combines full-body movement with upper- and lower-body strength work, making it efficient for both fat loss and muscle development.
If you’re new to lifting, a few key strategies can make your workouts safer, more effective, and easier to stick with long term.
These simple but powerful habits will help you build strength, lose fat, and enjoy the process along the way.
Don’t rush into heavy weights too soon. Begin with light dumbbells, resistance bands, or even just your bodyweight to learn proper form.
Once the movements feel smooth and controlled, add a small amount of weight or an extra rep or two.
Over time, these gradual progressions lead to big results without overwhelming your body or risking injury.
A solid warm-up primes your muscles and joints for the workout ahead.
Just 5–10 minutes of light cardio (like brisk walking or cycling) combined with dynamic stretches (such as arm circles, hip openers, or bodyweight squats) can increase blood flow, loosen stiff muscles, and reduce injury risk.
Think of it as flipping the switch that gets your body ready to perform.
Quality always beats quantity when it comes to lifting weights.
Perfect your movement patterns first, keeping your spine neutral, knees tracking in line with toes, and core braced, before increasing resistance.
Mastering form ensures that the right muscles are doing the work and protects your joints from unnecessary strain.
Muscles don’t grow stronger in the gym. They grow during recovery.
After a workout, your muscles need at least 48 hours to repair before being trained again.
This doesn’t mean you need to stop moving entirely. You can do light activity, mobility work, or train a different muscle group on your off days.
Rest is just as important as training for fat loss and strength gains.
The scale doesn’t tell the whole story.
Track progress by noticing changes in strength (lifting heavier or doing more reps), improvements in posture and energy, or even how your clothes fit.
Progress photos can also be powerful for spotting body composition changes that the scale misses.
Strength training often shifts your body toward fat loss and muscle gain simultaneously, so celebrate victories beyond the numbers.
Consistency is easier when you enjoy what you’re doing.
Don’t feel locked into the same routine forever. Swap out exercises, try new equipment, or join a class to keep things interesting.
Variety also forces your body to adapt in new ways, preventing plateaus.
The best workout is the one you’ll actually stick with, so find a balance of structure and fun that keeps you motivated.
Strength training isn’t just about building muscle. It’s one of the most effective tools for sustainable fat loss.
By challenging large muscle groups, it helps you burn calories, preserve lean mass, and keep your metabolism working efficiently.
Unlike crash diets or endless cardio sessions, lifting weights sets you up for long-term success by changing how your body uses energy even at rest.
When paired with consistency, proper recovery, and balanced nutrition, strength training doesn’t just trim body fat. It also improves posture, bone health, and everyday functional strength.
Over time, these workouts reshape not only your physique but also the way you move and feel in daily life.
Fat loss becomes less about restriction and more about building a stronger, healthier, and more capable body.
Starting a strength training routine for weight loss often comes with a lot of questions.
Sorting through all the advice online can feel overwhelming, but the basics are simpler than most people think.
In this section, we’ll answer some of the most common questions about strength training for fat loss so you can approach your workouts with clarity, confidence, and a plan that actually works.
Absolutely. Strength training is one of the most effective tools for fat loss because it does more than just burn calories during your workout.
By building lean muscle, you increase your body’s resting metabolic rate, meaning you’ll burn more energy even while sitting at your desk or sleeping.
Unlike cardio alone, which mainly burns calories in the moment, lifting weights reshapes your body over time, helping you preserve lean mass, drop fat, and achieve a healthier body composition.
Plus, it improves strength and function, so you move more efficiently throughout the day, which also contributes to higher energy expenditure.
Results don’t happen overnight, but you’ll likely start noticing increased energy, better sleep, and improved strength within the first couple of weeks of consistent training.
Visible fat loss often takes about 3 to 6 weeks, depending on your nutrition, workout consistency, and starting point.
Some people may notice changes in how their clothes fit or in muscle tone even before the scale moves.
Remember, weight loss isn’t always linear. Your body may be gaining muscle while losing fat, so the scale isn’t the only measure of progress.
Most beginners do well with 30–45 minutes per session, 2–4 days per week.
This is enough to stimulate fat loss, build muscle, and improve fitness without overwhelming your body.
The exact amount depends on your fitness level and recovery needs.
The key is consistency. Shorter, focused workouts done regularly are more effective than long, sporadic sessions.
Pairing strength training with light cardio and active recovery on off days can accelerate results without overtraining.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
