7 Strength Training Moves to Try for Weight Loss


When it comes to losing weight, typically most people begin a cardio program and a strict diet. It is important to note, however, that strength training is able to burn just as much fat, if not more, than cardio. According to Wesleyan University, when doing strength training, be sure to take a day of rest between muscles, to give them time to rebuild.

Harvard Medical School reminds us that a strong body is less likely to be injured. Here are seven strength training moves to try for weight loss.

Squat to Overhead Press

This exercise works the quadriceps, the hamstrings, the abs, and the shoulders. To do this exercise, stand with the feet about a foot apart with your elbows bend. Use a five pound weight in each hand at shoulder height. Lower your legs into a squat and hold for a few seconds. Make sure to not let your knees go past your toes. Push through the heels to stand up, while pressing the weights overhead. Do three sets of fifteen.

Single-Leg Dumbbell Row

This exercise works the back, shoulders, biceps and quadriceps, abs, and hamstrings. Stand while holding a weight of your choice in one hand. Lean forward to create a tabletop with your back; rest your free hand on a chair for support. Extend arm with weight toward floor, lifting the same side leg parallel to the ground. Do 15 reps of bending the elbow holding the weight up, even to the torso, before switching sides.

Step-Up with Bicep Curl

This works the quadriceps, hamstrings, abs, and biceps. While holding a weight in each hand, slowly walk up stairs with the thighs parallel to the ground. With each step, curl one weight up to the chest.


This works the back, abs, and shoulders. Lie facedown with forearms on the floor. Pull stomach in towards the spine, and raise the body to come into a low plank position. Your body should be straight, but at an incline. Pause in this position and then relax. Do 3 sets of 15 reps.


This works the hips, quadriceps, and hamstrings. Stand with feet straight below the hips with hands on hips. Take a giant step forwards with foot so the shin is perpendicular to the ground. Hold this for a few seconds before switching to the other leg.

Inverted V-Sit

This works the back and the rear. Lie on the ground face down with both the arms and legs extended. Raise arms and legs as high as possible and pause, then slowly return to the starting position. Do this 45 times in total.

Squat Sweep

This works the shoulders, abs, and quadriceps. Stand with feet below shoulders while holding a dumbbell between both hands. Lower into a squat, bringing the weight down to the right hip. Push up and out of squat position, while sweeping the weight across your body, placing it above your opposite shoulder. Do this 15 times before switching arms.

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