How to Start Strength Weight Loss

Strength training will help you lose weight and get in shape much faster. In fact, it increases your resting metabolic rate (RMR) to help your body burn more calories at rest and shed pounds.



Engaging in strength training will help build your muscle mass in comparison to fat. Over time your body's muscle naturally turns into fat, making it necessary to engage in strength exercises to remain fit. Preserving and building muscle takes exercising regularly and targeting specific muscle groups.



To begin adding strength training to your exercise routine, try to include 8 to 10 exercises toning major muscle groups. Unless you have access to a more extensive set of weights, two sets of dumbbells will do just fine to vary your workout as your progress. For example, a set of 3 to 5 pounds and a set of 8 to 12 pounds. Do 2 sets of 10 to 15 reps of each exercise.

Things You'll Need

  • Dumbbells, 3 to 5 pound
  • Dumbbells, 8 to 12 pound
  • Bench press/ Elevated surface
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Instructions

    • 1

      Front lunge: Lunge forward with one leg until your thigh is parallel to the floor while keeping your back straight, allow your heel to naturally raise off the ground. Slowly return to starting position and repeat, alternating legs.

    • 2

      Biceps curl: Stand with weight in hands and arms extended in front at a 90 degree angle, palms up, and curl weights toward shoulders and back down again

    • 3

      Bench Press: Lie on a bench (or flat elevated surface) and bend your elbows 90 degrees out to the sides, straighten arms up and down again.

    • 4

      Twisting Abdominal Crunches: Lie on your back with legs bent. Cross one leg over the other with ankle on other leg. Put hand opposite bent leg behind head and bring elbow toward opposite knee. Switch sides and repeat reps.

    • 5

      Triceps Extension: Stand with legs hip-width apart. Lean forward from waist, elbows bent 90 degrees at your sides; straighten arms behind you.

    • 6

      Calf Raises on Dumbbell: Position two hexagon dumbbells on the ground side by side. Stand on the handle of the dumbbells with the balls of your feet. Hold onto something for balance if needed. Contract your calves as you raise up onto your toes and return to the original position. For added challenge you may hold another set of dumbbells in your hands as you perform this exercise.

    • 7

      Dumbbell Shrug: Holding a set of dumbbells with palms facing toward your body, shrug your shoulders upward contracting your trap muscles. Slowly lower and repeat.

    • 8

      Basic Squat: With dumbbells in hand, stand with your feet shoulder-width apart. Bend your knees as you extend your buttocks backwards as if to sit in a chair, bringing your arms to a 90 degree angle, then raise up again.

    • 9

      Lateral Raise: Stand with arms down by your sides with palms in, raise arms straight to shoulder height and then down again.

    • 10

      Twisting Dumbbell Row: Kneeling on the bench, fully extend your arm toward the ground with palms facing to rear. Lift dumbbell to armpit while twisting dumbbell until palms face toward. Be sure to keep your head up and back straight.