Weightlifting exercises for weight loss: 10 exercises you must try

Weight lifting exercises can be a part of your weight loss workout. Make sure to do these weight lifting exercises if you want to drop extra pounds.

Weight-loss journey is filled with challenges and triumphs. While diet plays a crucial role, exercise is equally important. Cardio exercises can help you to lose weight, and so can weight lifting exercises. These exercises not only burn calories, but also increase lean muscle mass, which can raise metabolism and help to maintain a healthy weight. Here are some of the easy and effective weightlifting exercises for women to lose weight.

What are weightlifting exercises?

Weightlifting exercises involve using resistance to strengthen muscles. This typically involves lifting weights, but can also include using your own body weight as resistance. Weight lifting can be done with various equipment, such as dumbbells, barbells, kettlebells, and resistance bands. These exercises not only help build muscle but also improve strength, endurance, and overall fitness, as per a study published in Sports Medicine.

A woman doing deadlift for weight loss — Use equipment to do weight lifting exercises. Image courtesy: Freepik

10 best weightlifting exercises for women to lose weight

Here are some weightlifting exercises for women to shed extra kilos, as suggested by fitness expert Mahesh Ghanekar.

1. Squats

Stand with your feet slightly wider than your shoulders, toes pointed slightly outward.
Engage your core and keep your back straight.
Lower your body as if you’re sitting back into a chair.
Descend until your thighs are parallel to the ground or slightly below.
Keep your knees aligned with your toes and your chest up.
Push through your heels and stand back up to the starting position.
Squeeze your glutes at the top of the movement.

2. Goblet squat

Stand with your feet slightly wider than your shoulders, toes pointed slightly outward.
Hold a weight (like a kettlebell or dumbbell) at your chest, with your elbows pointing down.
Engage your core and keep your back straight.
Lower your body as if you’re sitting back into a chair.
Descend until your thighs are parallel to the ground or slightly below.
Keep your knees aligned with your toes and your chest up.
Push through your heels and stand back up to the starting position.
Squeeze your glutes at the top of the movement.

3. Bent-over row

Stand with your feet shoulder-width apart and bend forward at the hips, maintaining a straight back.
Hinge your hips back, keeping your chest up and your core engaged.
Hold a dumbbell in each hand with your palms facing inward.
Pull the dumbbells up toward your sides, keeping your elbows close to your body.
Squeeze your shoulder blades together at the top of the movement.
Slowly lower the dumbbells back to the starting position, maintaining control.

4. Renegade row

Assume a plank position with your hands directly under your shoulders and your feet slightly wider than your hips.
Engage your core and keep your body in a straight line from your head to your heels.
Row one hand towards your chest, keeping your elbow close to your body.
Pause briefly at the top of the movement.
Lower your hand back to the starting position.
Repeat on the other side.

5. Lateral lunge

Stand with your feet shoulder-width apart.
Step out to the side with one leg, keeping your toes pointed forward.
Bend your knee and lower your body until your thigh is parallel to the ground.
Keep your upper body upright and your other leg straight.
Push off with your front foot and return to the starting position.
Repeat on the other side.

6. Push-ups

Get into a plank position with your hands directly under your shoulders and your feet slightly wider than your hips.
Engage your core and keep your body in a straight line from your head to your heels.
Bend your elbows and lower your body towards the ground until your chest is nearly touching.
Keep your elbows close to your body.
Push back up to the starting position, extending your arms fully.
Squeeze your chest muscles at the top

7. Russian twists

To do Russian twists, sit on the ground with your knees bent and your feet flat on the floor.
Lean back slightly, forming a V-shape with your torso and thighs.
Hold a weight (like a medicine ball or plate) in front of your chest with your hands.
Rotate your torso from side to side, touching the weight to the floor on each side.
Keep your core engaged and avoid using momentum to swing the weight.
Continue twisting from side to side for the desired number of repetitions.

A woman doing Russian twist — Russian twist can help to lose weight. Image courtesy: Freepik

8. Deadlifts

Stand with your feet shoulder-width apart, toes slightly pointed outward.
Place your hands on the barbell, with your grip slightly wider than your shoulders.
Bend your knees slightly and hinge your hips back, keeping your back straight.
Drive through your heels and lift the barbell off the ground.
Keep your back straight throughout the movement.
Lock your hips and knees at the top.
Hinge your hips back and lower the barbell slowly back to the ground.
Keep your back straight and avoid rounding it.

9. Chest press

Lie on your back on a bench, with your feet flat on the floor.
Hold a dumbbell in each hand, with your palms facing forward and your elbows bent at a 90-degree angle.
Bring the dumbbells together at chest level.
Extend your arms, pressing the dumbbells upward until they are almost straight.
Keep your elbows slightly bent to avoid locking your joints.
Squeeze your chest muscles at the top of the movement.
Slowly lower the dumbbells back to your chest, maintaining control.

10. Overhead press

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
Your palms should be facing forward, and your elbows should be slightly bent.
Press the dumbbells overhead, extending your arms fully.
Keep your core engaged and your back straight.
Lock your elbows at the top of the movement.
Slowly lower the dumbbells back to shoulder level, maintaining control.

Benefits of weightlifting exercises

Here are some potential benefits of weightlifting exercises.

1. Helps in losing weight

Weight lifting plays a crucial role in weight loss by increasing muscle mass. As your muscles grow, your metabolism speeds up, meaning your body burns more calories even at rest. This is because muscles are metabolically active tissues that require energy to function. Additionally, weight lifting workouts can burn a significant number of calories during the exercise session itself, as it focuses more on strength training. According to a study published in the Obesity Reviews, strength training can help people lose weight without losing too much muscle.

2. Improves bone density

Weight lifting exercises, particularly those that involve weight-bearing movements, can significantly improve bone density. “When you lift weights, your muscles exert force on your bones. This stress stimulates bone cells to produce new bone tissue, making your bones stronger and denser,” says expert. This is particularly important for women as they age, as bone density naturally decreases. By incorporating weightlifting into your routine, you can help prevent osteoporosis, a condition characterised by weak and brittle bones, as per research published in StatPearls.

3. Enhances strength

Weight lifting exercises, by nature, involve lifting weights against resistance. This resistance forces your muscles to work harder, leading to an increase in muscle size and strength. As you gradually increase the weight or resistance you lift, your muscles adapt by becoming stronger and more capable of handling heavier loads. This increased strength can benefit your overall fitness, making everyday activities easier and reducing the risk of injuries. A study published in the Cold Spring Harbor Perspectives in Medicine found that strength training makes muscles stronger and more powerful.

4. Keeps stress at bay

Weight lifting can be a powerful tool for reducing stress. Engaging in physical activity releases endorphins, the body’s natural mood elevators, which can help counteract feelings of stress and anxiety. A study published in Frontiers Physiology found that exercise affects how people handle stress. People who exercise regularly feel less down after a stressful situation compared to people who don’t exercise much. This suggests that exercise can help people better deal with stress, which might protect them from health problems caused by long-term stress. Weight lifting workouts involve concentration, which may serve as a mental distraction, allowing a momentary escape from stress. Also, achieving fitness goals through weight training exercises can increase self-esteem and confidence, which can help with stress reduction.

5. Improves balance and coordination

Weight lifting exercises often involve movements that require balance and coordination. For example, squats, deadlifts, and overhead presses demand stability and control. As you practice these exercises, your body adapts by improving your balance, coordination, and proprioception (the sense of where your body is in space). This can reduce your risk of falls and injuries, especially as you age. So, if you want to improve your balance and coordination, including weight training exercises into your daily routine can be beneficial. A study published in the journal Life found that regular exercise has many benefits for individuals. These include a longer life, better quality of life, more independence, fewer falls, improved thinking skills, improved balance and coordination and a lower risk of many chronic diseases.

Side effects of weightlifting exercises

While weight lifting is generally safe and beneficial, it can have some potential side effects if not done correctly. Here are some common side effects to be aware of –

Muscle soreness: It is common to experience muscle soreness after a weight lifting session, especially if you’re new to the activity or have increased the intensity of your workout. This soreness is usually temporary and subsides within a few days.
Joint pain: Overexertion or improper form can lead to joint pain, especially in the knees, shoulders, or elbows.
Restlessness: Weight lifting can sometimes cause restlessness or difficulty sleeping, especially if you work out too close to bedtime.
Injuries: Improper form, lifting too heavy weights, or overtraining can increase the risk of injuries, such as strains, sprains, or muscle tears.