5 Best Weight-Lifting Workouts for Weight Loss

Weight-lifting is one of the most effective strategies for slimming down and transforming your body. While many people turn to cardio for weight loss, strength training offers unique benefits that go beyond simply burning calories during a workout. That’s why I’ve curated some of the most effective weight-lifting workouts to slim down.

When you lift weights, you build lean muscle mass, which, in turn, increases your resting metabolism. This means your body continues to burn more calories even when you’re not actively exercising, making it easier to maintain a calorie deficit and shed fat. For those looking to slim down and reshape their physique, incorporating weight-lifting into your routine can provide significant, long-lasting results.

In my experience, I often recommend strength training to clients who are focused on losing fat and dropping pounds. While cardio certainly has its place in a well-rounded fitness plan, lifting weights has the added benefit of sculpting the body while improving strength and endurance.

By building muscle through targeted exercises, you’re not only making your body more efficient at burning fat but also enhancing your overall physical appearance. The combination of lifting heavier weights and performing compound movements helps boost metabolism and promotes fat loss, giving you a toned, leaner look.

The five weight-lifting workouts outlined here are specifically designed to help you slim down by combining traditional strength training with metabolic conditioning. These routines focus on working multiple muscle groups at once, elevating your heart rate, and maximizing calorie burn. By integrating these workouts into your fitness regimen, you’ll be able to efficiently build muscle, increase endurance, and burn fat all at the same time.

Whether you’re new to lifting or looking to refine your routine, these workouts offer a powerful approach to weight loss and body transformation.

The Workouts

What you need: A set of dumbbells, a barbell, resistance bands, and an exercise mat.

Workout #1: Full-Body Circuit

This workout targets all major muscle groups, helping you burn fat while building lean muscle. By moving from one exercise to the next with minimal rest, you’ll keep your heart rate elevated for maximum calorie burn.

The Routine:

• Dumbbell Squat to Press (3 sets of 12 reps)
• Pushups (3 sets of 15 reps)
• Barbell Deadlift (3 sets of 10 reps)
• Bent-Over Dumbbell Row (3 sets of 12 reps)
• Plank (3 sets of 30 seconds)

1. Dumbbell Squat to Press

1. Stand with your feet shoulder-width apart, holding dumbbells at shoulder height, palms facing inward.
2. Lower into a squat.
3. Push up to stand while pressing the dumbbells overhead.

2. Pushups

1. Start in a plank position with your hands under your shoulders.
2. Lower your chest to the floor.
3. Push back up to plank.

3. Barbell Deadlift

1. Stand with your feet hip-width apart with a barbell in front of your thighs.
2. Hinge at your hips and lower the barbell down, keeping your back flat.
3. Return to standing.

4. Bent-Over Dumbbell Row

1. Hinge at the hips, holding dumbbells in front of your thighs.
2. Row the dumbbells up toward your ribs, keeping your elbows close to your body.

5. Plank

1. Hold a plank position with your forearms on the mat, keeping your core engaged and body straight.

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Workout #2: Upper-Body Strength

This workout focuses on building muscle in the upper body, which helps improve posture and burn fat. Strengthening your arms, shoulders, and back contributes to a slimmer appearance.

The Routine:

• Barbell Bench Press (4 sets of 8 reps)
• Dumbbell Shoulder Press (3 sets of 10 reps)
• Lat Pulldown (3 sets of 12 reps)
• Dumbbell Bicep Curl (3 sets of 15 reps)
• Tricep Dips (3 sets of 15 reps)

1. Barbell Bench Press

1. Lie on a bench with a barbell above your chest.
2. Lower the bar to your chest.
3. Press it back up.

2. Dumbbell Shoulder Press

1. Stand with dumbbells at shoulder height.
2. Press them overhead.
3. Slowly lower back to the starting position.

3. Lat Pulldown

1. Sit tall at a cable machine.
2. Pull the bar down to your chest, keeping your back straight.
3. Slowly bring the bar back up to the start position.

4. Dumbbell Bicep Curl

1. Stand tall with dumbbells in each hand.
2. Curl the weights toward your shoulders.
3. Lower them back down.

5. Tricep Dips

1. Use a bench or sturdy surface.
2. Place your hands behind you.
3. Lower your body down.
4. Push back up.

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Workout #3: Lower-Body Strength

Building muscle in your legs and glutes is crucial for fat loss. These large muscle groups burn more calories at rest, which contributes to a slimmer figure.

The Routine:

• Barbell Back Squat (4 sets of 10 reps)
• Dumbbell Lunges (3 sets of 12 reps per leg)
• Romanian Deadlift (3 sets of 10 reps)
• Glute Bridge (3 sets of 15 reps)
• Calf Raises (3 sets of 20 reps)

1. Barbell Back Squat

1. Stand with a barbell across your upper back, feet shoulder-width apart.
2. Lower into a squat.
3. Push through both feet to return to standing.

2. Dumbbell Lunges

1. Step forward with one foot, lowering your back knee to the floor.
2. Push through your front foot to return to standing.
3. Repeat on the other side.

3. Romanian Deadlift

1. Stand tall, holding a barbell with your arms extended.
2. Hinge at the hips, and lower the barbell while keeping your legs straight.
3. Return to standing.

4. Glute Bridge

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips toward the ceiling and squeeze your glutes.
3. Lower back down.

5. Calf Raises

1. Stand with your feet shoulder-width apart.
2. Raise up onto the balls of your feet.
3. Lower back down.

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Workout #4: Metabolic Conditioning

This fast-paced workout combines weight lifting with cardio to maximize calorie burn. It’s designed to keep your heart rate up while building strength, making it an efficient way to slim down.

The Routine:

• Kettlebell Swings (4 sets of 20 reps)
• Burpees (3 sets of 15 reps)
• Dumbbell Thrusters (3 sets of 12 reps)
• Jump Squats (3 sets of 15 reps)
• Mountain Climbers (3 sets of 30 seconds)

1. Kettlebell Swings

1. Stand with feet shoulder-width apart, holding a kettlebell with both hands.
2. Swing the kettlebell between your legs.
3. Thrust your hips forward to swing it up to shoulder height.

2. Burpees

1. From a standing position, drop into a squat.
2. Kick your legs back into a plank.
3. Do a pushup.
4. Jump back to standing.

3. Dumbbell Thrusters

1. Hold dumbbells at shoulder height.
2. Lower into a squat.
3. Push up and press the dumbbells overhead.

4. Jump Squats

1. Lower into a squat, then explosively jump up.
2. Land softly and go straight into the next rep.

5. Mountain Climbers

1. Start in a plank position.
2. Quickly alternate driving your knees toward your chest.

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Workout #5: Full-Body Strength and Core

This workout focuses on strengthening your core while engaging all major muscle groups, helping you achieve a lean and toned appearance.

The Routine:

• Deadlifts (4 sets of 8 reps)
• Pushups (3 sets of 15 reps)
• Russian Twists (3 sets of 20 reps)
• Side Plank (3 sets of 30 seconds per side)
• Dumbbell Overhead Squat (3 sets of 12 reps)

1. Deadlifts

1. Stand with your feet hip-width apart, holding a barbell.
2. Lower the barbell to the floor, keeping your back flat.
3. Lift the barbell back to standing.

2. Pushups

1. Start in a plank position.
2. Lower your chest to the ground.
3. Push back up.

3. Russian Twists

1. Sit on the floor with your knees bent, holding a dumbbell or medicine ball.
2. Twist your torso from side to side, keeping your core engaged.

4. Side Plank

1. Lie on your side and prop yourself up on one forearm.
2. Hold your body in a straight line for 30 seconds per side.

5. Dumbbell Overhead Squat

1. Hold a dumbbell overhead with both hands.
2. Lower into a squat.
3. Return to standing while keeping the dumbbell overhead.

Tyler Read, BSc, CPT