Weight Lifting For Weight Loss: Exercises For Females, Males And Beginners!

Dear readers, are you ready to ditch the skinny jeans and rock those ripped ones instead? Then grab your weights, because we're about to embark on a weight-lifting adventure that's powerful, personalised, and packed with results!

Many people begin lifting weights to lose weight, but to be successful in your weight loss plan, you need to have a combination of regular exercise, good nutrition, and sound sleep. Studies reveal that increasing your muscle mass by just 10% can raise your resting metabolic rate by 15%, which equals an additional 100-200 calories burned daily!

Weight lifting is a sculpting tool for everyone, regardless of gender or experience. Whether you're a fierce female, a muscle-minded male, or a total beginner just starting, weight training can be your key to unlocking a fitter, stronger, and more confident you!

This blog will focus on weight training for weight loss and the benefits of incorporating strength training into your weight loss program. So hold onto those weights and dive in! 

Table Of Contents

1. Understanding The Concept Of Weight Management

2. Weight Training For Weight Loss Female

3. Weight Lifting For Weight Loss Male

4. Weight Lifting For Weight Loss For Beginners

5. The Final Say

6. FAQs

7. References

Weight Lifting For Weight Loss: An Overview 

Weight training, also known as strength training or resistance training, is an important part of a healthy diet for fast and effective weight loss. It makes you stronger by forcing your body to move against some form of resistance, such as dumbbells or even your body weight. 

This helps you build muscle and burn more calories even at rest. In addition to cardio training, adding strength training to your exercise routine will give your weight loss a much-needed boost.

Also, after a moderate to vigorous training session, your body still burns more calories at rest. This after-combustion effect is called excess oxygen consumption (EPOC). In high-intensity workouts, you burn more calories after exercise than in low-intensity workouts.

But all this only works if you use enough weight to support the muscles. In other words, if you can only lift your chosen weight for more than 16 to 20 repetitions on most exercises, you won't see the fat-burning effects you see when you add weight.

Also Read: Best Bodybuilding Diet Plan For Beginners: Diet For Muscle Gain 

Weight Training For Weight Loss: Females

Here are five effective weight training exercises for weight loss. Remember to adjust the repetitions to your strength and stamina.

1. Deadlifts 

Deadlifts target multiple muscle groups and stabilise your back and core.

Steps

• Stand with feet shoulder-width apart and grip the bar slightly less than shoulder-width apart. 

• Slowly raise the bar to hip level using legs and hips, keeping arms extended and back straight. 

• Lower the bar back down to the ground while maintaining a straight back.

2. Barbell Lunges 

Lunges work your quads, glutes, and hamstrings. Use a heavy barbell for more impact.

Steps

• To do a barbell lunge, position the barbell across your back and hold it with both hands while facing forward. 

• Step forward on one leg and sink into a lunge with both legs at 90-degree angles. Push through your front leg to return to standing and repeat the exercise on the other leg.

3. Barbell Bench Press

It is a popular exercise that works your arms, shoulders, and chest all at once.

Steps

• Lie down on a flat bench and grip the barbell with a shoulder-width, overhand grip. Lift the bar off the rack and fully extend your arms. 

• Then, lower the bar slowly until it's close to your chest and push it back explosively to the starting position.

  
  

Also Read: HIIT For Weight Loss

4. Barbell Squats

Squats are a great way to tone up thighs and glutes without weights. If you want to increase the intensity, try using a weighted barbell.

Steps

• Perform a barbell squat by positioning the bar across your back and standing with feet shoulder-width apart. 

• Lower yourself by bending your knees and return to standing by pushing through your heels. 

• Keep your thighs parallel to the ground throughout the exercise.

5. Bent Over Rows

Rowing is a great way to tone up your back. It activates multiple muscle groups, including the back, shoulders, arms, and core.

Steps

• Hold a weight with both hands and stand with feet shoulder-width apart

• Bend your knees slightly and raise your hips till your upper body is almost parallel to the floor. 

• Lift the weight towards your chest quickly and lower it slowly.

  
  

Also Read: Top 5 Benefits Of Weight Lifting For Women With Easy To Do Exercises 

Weight Lifting For Weight Loss: Males

For men, there are a variety of exercises that can help you shed those extra pounds and achieve your weight loss goals. Here are some of the exercises to follow:

1. Back Squat

The back squat is a crucial exercise for training as it targets multiple muscles. Maintaining a straight back and avoiding turning your shoulders or sticking your elbows out during the exercise is important.

Steps

• Barbell on the upper back, feet shoulder-width apart

• Lower by bending hips and knees

• Keep back straight, chest up

• Descend until thighs parallel

• Push through heels to return

2. Barbell Row

Barbell Row, or Bent Over Row, is a great exercise for your back. Building a strong back can help improve your posture and keep your waist small.

Steps

• Stand, with an overhand grip on the barbell

• Bend at hips, back straight

• Pull the barbell to the lower chest

• Squeeze the shoulder blades

• of the Lower barbell

3. RDL

The Romanian deadlift (also known as RDL) is a great exercise. Because it affects the whole body, this move can help you gain strength and build muscle, which can help change your body composition. Remember to maintain a strong core and avoid arching your back or letting your knees collapse.

Steps

• Stand, hip-width apart, barbell in front

• Hinge at hips, slight knee bend

• Lower barbell, feel hamstring stretch

• Engage hamstrings, return upright

4. Lunges

It help build lower body strength, improve leg strength and relieve muscle imbalances. Remember to keep your core strong, and don't let your front knee pass your toes, or your back knee touch the ground.

Steps

• Stand, feet together

• Step forward, both knees at 90 degrees

• Push off the front foot to return

5. Overhead Press

The overhead press is a great exercise for your arms, shoulders and core. Do more reps to tone your arms and shoulders and burn core fat effectively.

Steps

• Barbell at shoulder height

• Press overhead and extend your arms

• Tight core, avoid back arch

• Lower barbell to shoulder height

6. Hip Thrust

Glutes are the largest muscles in the body, so building them here helps with body composition and metabolism. Hip thrusts are a great exercise to build strength and muscle in your glutes, hamstrings, and quadriceps. Be sure to use a barbell pad to protect your hips when doing this exercise, especially when performing heavy hip thrusts.

Steps

• Sit against the bench, feet flat

• Barbell across hips

• Drive through heels, lift hips

• Squeeze glutes and lower hips

  
  

Also Read: Get Fit With 6 Dumbbell Exercises for Weight Loss

Weight Lifting For Weight Loss For Beginners

You don't need to rush with fancy cable machines and heavy dumbbells to create a program for beginners. Some good beginner weight lifting for weight loss exercises will help you lose weight easily and get stronger. 

You need to take time and learn the basics first. The best gym weight loss programs for beginners are as follows:

Understanding The Concept Of Weight Management

For many people, it can be confusing about what controlling weight means, how much weight they weigh, and what to do to ensure health and well-being. Weight management refers to the process of making long-term lifestyle changes to maintain a healthy weight for your age, height, and gender. Weight management methods generally include a healthy diet and increased physical activity.

The term weight management is often used to refer to the long-term process of making lifestyle changes to maintain weight. These lifestyle changes can be numerous but generally involve a healthy diet, increasing your physical activity (frequency and/or intensity), challenging your desire to view food as a reward, treat, or means of doing something and managing stress levels.

Also Read: 7 Healthy And Effective Weight Loss Strategies

The Final Say

There you have it, folks! You've unlocked the secrets of weight training for weight loss, regardless of your gender or experience level. Remember, this journey is about more than just shedding pounds – it's about building a stronger, healthier, and more confident you.

Weight loss is the result of a combination of many factors like sleep, nutrition, emotions, and physical activity all play an important role in initiating and maintaining weight loss. Be sure to consult your doctor before starting a weight loss program, and do not be afraid of failure. 

Weight training is an incredible tool for weight loss, but it is just one piece of the puzzle. Combine it with a healthy diet, a positive mindset, and a supportive community, and you'll be unstoppable!

FAQs

1. Can I lose weight by lifting weights only?

Yes, you can lose weight by weight lifting as it directly involves muscles, which on rest helps increase BMR, but combining weight lifting helps burn calories and fat faster.

2. Is it harder for women to burn fat than men?

The process of burning fat for men and women is the same and involves burning more calories through physical activity and reducing exercise frequency to create a calorie deficit. calories burned or goals, both. However, for some reasons, such as hormonal changes, women may find this more difficult.

3. How Do I Work Out to Lose Weight?

Combining aerobic exercise and strength training is the best way to shed pounds. You should exercise for at least 30 minutes four to five times a week. One of the easiest ways to fit into your week is to do strength one day and cardio the next day.

4. What are effective workouts?

• Walking

• Interval training

• Squats

• Lunges

• Push-ups

• Abdominal Crunches

• Bent-over Row

References 

• Weight management

• https://www.sportskeeda.com/health-and-fitness/beginner-gym-workout-routine-weight-loss

• 4-Week Weight Loss Workout Routine (Beginner & Advanced)

• Fitness and Exercise

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