Experts agree that if you want to lose weight and build lean muscle, you need to strength train, aiming for at least three workouts a week. The best moves for losing body fat are the ones that recruit large muscles and work multiple muscles at one time, known as compound exercises. CSCS-certified trainer and registered dietitian Audra Wilson said "these exercises burn more calories because more muscles are working. There will also be a more significant afterburn than with isolation exercises."
These moves burn more calories per rep, which burns more fat, and more muscle is stimulated per rep, which translates to more muscle gained, explained NASM-certified trainer Eric Bowling at Ultimate Performance. He also said these compound moves are more time efficient, so you don't have to spend hours in the gym. Here are the most effective strength training exercises for weight loss.
For all of these moves, Kekua says, "you should begin with bodyweight only to learn proper movement, but then progress to carrying load as soon as you are safely able to. This not only increases caloric needs but, more importantly, develops functional strength that transfers to daily life." Just be careful. "Compound movements can be a double-edged sword," warned Eric. Since you're using multiple muscle groups, there's more risk of injury if these movements are performed incorrectly." Consult a trainer to ensure your form is on point.
The squat is one of the most recommended strength training exercises for weight loss. Audra Wilson, CSCS, who's also a registered dietitian in Chicago, said that weighted squats call upon all of the lower body muscles as well as recruiting some back and abdominal muscles for support. "These exercises burn more calories because more muscles are working."
Begin with bodyweight squats, then you can add dumbbells, kettlebells, or a barbell. Here's how to do a barbell front squat:
Start with a loaded barbell; 30 kilograms is a great starting point. Beginners should start with just the barbell, gradually adding weight as they become familiar with the movement.
Position your hands about shoulder-width apart on the barbell and lightly grip the bar.
Rest the bar on your clavicle and shoulders as you lift your elbows up. Your elbows should go as high as your mobility allows.
With your feet about hip-distance apart, lift the barbell off the rack. Take 1 to 2 steps backwards.
Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and back straight. Your knees should be as close to 90 degrees as possible.
With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat.
"A fantastic, dynamic movement; though it is simple, a deadlift engages your whole body, including all major muscle groups: glutes, hamstrings, quads, and the entire chain of back muscles," said ACE-certified trainer, Christian Koshaba, owner of Three60Fit in Chicago. Since the deadlift is a full-body movement, Christian said "you're inducing a lot more of a hormonal reaction as well as blood pumping to those specific muscles, so you're actually inducing a more escalated heart rate, which leads to increased fat loss."
If you don't have access to a barbell, you can do deadlifts with dumbbells or holding a kettlebell. Whatever weight you use, focus on form first with light weights, then gradually increase the weight as you're ready.
Deadlift
Stand with your feet hip-distance apart.
Push your butt back as you bend your knees, grasping the barbell with your hands just outside the hips, with the shoulders slightly in front of the bar. Have both palms facing you, or if it feels more comfortable (or you're lifting very heavy), turn one palm facing out. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
Stand up, raising the hips and shoulders at the same time, lifting the barbell off the floor so the bar moves over the middle of both feet.
Keep the heels down and make sure to fully extend the hips and knees to straighten the legs. This completes one rep.
ACE-certified trainer Rachel MacPherson, BA, CPT, recommends lunges to help with weight loss. You can do them by just stepping one foot forward and then stepping it back to the starting position, or make it harder by doing walking lunges.
"Walking lunges use unilateral training to increase your heart rate and increase metabolism for weight loss. The continuous walking motion used for walking lunges makes them more of an efficient fat burner than regular lunges," Rachel said.
Stand upright, feet together, with five-kilogram dumbbells at your side. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle.
Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side.
This completes one rep.
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Split Squats
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Different than lunges, split squats involve holding your legs in a split position, as you lower and raise the hips, really firing up the lower body.
Eric says this is a great alternative to back squats because you're able to target the lower body efficiently without risk of injury to the back. "When done correctly, your legs will fail before your lower back does," Eric said. Adding a shoulder press to the split squat works the upper body and core as well, making this a total-body exercise.
Holding the dumbbells at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
Lower the weight to your shoulders as you bend your knees, making 90-degree angles with both legs.
Straighten both legs as you press the weights back toward the ceiling.
This completes one rep.
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Kettlebell Swings
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Kettlebell swings are a full-body movement that use the strength of the entire core, legs, and glutes to create momentum and swing the kettlebell, explained Rachel. "Because this motion is continuous, your heart rate will increase greatly, and you will burn massive calories in no time," she said.
Stand with your feet wider than hip-width apart, toes slightly pointing out. Squat down, and pick up a kettlebell with both hands. Allow it to hang between your legs.
With a flat back and your core engaged, inhale to bend your knees and push your butt back. Your weight should be back in your heels so your knees are in line with your toes.
Keep your abs strong and arms straight. On an exhale, press into your feet, squeezing your legs and glutes as you aggressively explode up, extending through your hips and legs to stand, which drives the kettlebell overhead. If you have mobility issues in the shoulders or lower back or an injury, do a Russian kettlebell swing instead, where the bell only raises to shoulder height.
Inhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
This counts as one rep.
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Triceps Push-Ups
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Push-ups are "great for building muscles in your arms and stabilising your core," said Stephanie Blozy, MS, an exercise science expert. She suggested to start doing them with the knees resting on the floor and move up to a classic push-up with straight legs. "From there, progress to an inverted push-up by first doing them off a box (feet are on a box, hands on the floor, like a half handstand), and then eventually to a full handstand push-up against the wall. Talk about a full-body move!
Begin in plank position with the arms and body straight, shoulders over the wrists. Keep the core engaged.
Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
Straighten the arms, coming back to plank position.
The ultimate upper body move, Eric said pull-ups and chin-ups work your lats, your upper back, your arms, and your core. Doing a pull-up requires you to "maintain some form of thoracic extension throughout the movement getting the back involved," he added. If you can't do a strict pull-up, use a band to assist you, or do ring rows instead.
Place a large resistance band securely around a pull-up bar. A band with more resistance will provide you with more assistance/momentum to pull yourself up.
Stand on a stable object (a bench will work), and grip the pull-up bar. With one hand, place the band around the arch of your shoe. Fully extend the banded leg.
With a neutral spine and your abs engaged, pull yourself up. The band will provide you with momentum to lift your body up.
Lower back down to the starting position to complete the rep.
Eric calls this "the king of pressing movements" because no movement for the upper body (besides pull-ups) requires more muscle to be recruited to perform a single rep. Whether using dumbbells or a barbell, a proper bench press requires the legs to get involved. "As you press the bar away from you, your legs are actively driving the floor down as hard as possible," Eric explained, making this a full-body movement.
Grab a set of dumbbells, and sit on a flat workout bench.
With one dumbbell in each hand resting on your thighs, lie back onto the bench.
Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
Inhale and lower the dumbbells to the sides of your chest with control.
This counts as one rep.
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Glute Bridge With Chest Presses
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"This is another one of those exercises that involves every single muscle in the body, mainly the glutes, pectorals (chest muscles) and core," said ACSM-certified trainer Raquel Santos. This compound movement allows you to shape your booty while also chiseling your chest and shoulders.
"Besides increasing your metabolic burn by being a great compound movement, the glute bridge itself is a very important movement for building strength in the posterior chain and preventing and alleviating lower back and knee pain," she added.
Start on your back with your knees bent and your feet hip-distance apart. Hold weights by your chest.
Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
Holding the bridge, press the weights to the ceiling directly above your shoulders.
Lower the weights to complete the rep.
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Thrusters
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Raquel is a fan of thrusters because it combines squatting and vertical pushing, using nearly every muscle to perform it correctly. "The squat alone involves every lower body muscle from the low back, to the glutes, quads, hamstrings, and even the calves. Adding in the overhead press utilises a bunch of upper body muscles with a focus on the shoulders and the core," said Raquel.
Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
Bend your knees as if you were sitting in a chair, keeping weight on your heels.
Press the dumbbells overhead as you straighten your knees to return to standing to complete the rep.
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Renegade Rows
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Renegade rows are an awesome exercise that utilises the entire core, as well as the back and biceps, explained Raquel. "For beginners, I recommend starting with your knees down and light to medium weights."
Start in high plank, each hand holding onto a dumbbell that is resting on the floor. Move feet wider than shoulders.
Pull right elbow back, raising dumbbell toward chest, keeping right elbow close to torso, abs tight, and hips facing down.
Lower weight for one rep; repeat on the opposite side.
"Step-ups are another great exercise to strengthen your legs and stabilise your core and lower back muscles," said Stephanie.
Begin with a small step, and gradually work up to a 50- or 70-centimetre box. When you're ready, intensify the move by adding weight. Hold a dumbbell in each hand by your side or a kettlebell or two at your chest. "Not only will your quads burn, but your heart rate will accelerate, and sweat will pour," Stephanie said.
Find a sturdy bench, wooden box, or kid's chair that allows your knee to be at about a 90-degree angle or larger when you place your foot squarely on it.
Hold a dumbbell or kettlebell in each hand by your side (or, for a more advanced version, in the front rack position at your shoulders).
Step your right foot onto the box, then your left, so both feet are on top of the box.
Softly step the right foot back to the ground, then the left.
It's imperative to note that although exercise plays a role in weight loss, you cannot out-exercise a diet that is full of processed, nutrition-void foods, registered dietitian Emily Tills, MS, CDN, said in a previous interview. In order to lose weight sustainably, Tills recommends eating a balanced diet, which can support weight loss and maintenance.
Aim to get all three macros — protein, carbs, and healthy fats — at each meal. Focus on whole, unprocessed foods, including fresh fruits and vegetables, lean protein, and whole grains. If you need some inspo, check out this two-week clean-eating plan. To find an exact eating plan that works for you, including how many calories to eat in a day, we recommend speaking with a registered dietitian.
