Tips for Weight loss by lifting Weights

Tips for Weight loss by lifting Weights

If you put the following tips for weight loss by lifting weights into practice, you’re sure to achieve excellent results. Let’s get to it!

How do you weight loss through weight training?

Before answering this question, we should consider the following belief:

“We probably won’t lose weight if we train with weights.”

Well, we can close the post now then…. no, before you stop reading let me explain.

Many people who are looking to improve their body composition are actually looking to see the number on the scales drop every time they weigh themselves. This is a mistake!.

How do you lose weight training with weights?

When you lose weight, you lose “everything”: water, glycogen, fat, and… muscle mass. Another mistake!

Any sporting activity will help us to lose weight, including weights, since as long as you “burn” more calories than you consume each day, you’ll be in a negative calorie balance and, therefore, you will lose weight.

So, if this is the goal we want to achieve, weights will help us generate a stimulus to maintain muscle mass and, therefore, the number reflected on the scales may not fall or may remain very similar to when you started with the sports plan.

Yet those trousers fit much looser and your shirts are no longer tight? What happened?

You have to get it into your head that the important thing is to lose fat, not weight

Landmine Press

Have I convinced you? If you want to find out more about how we can lose weight by lifting weights…

Objective: focus on fat loss and muscle mass gain.

Which muscle groups to train to lose weight through lifting weights?

The most powerful ones, i.e. the multi-joint exercises and, moreover, performed freely (without machines or guidance).

I hope you already know them by now, but it’s OK if you don’t, I’ll remind you:

  • Dead Lifts
  • Squats
  • Press Bench
  • Military Press
Within these we can perform its variants: with barbells or dumbbells, unilaterally…

The reason for this is because these exercises recruit more muscles, so we can lift more weight, and if we can do so more work will be done by these muscles.

Deadlift Weight


Therefore, they will also be the ones that will produce the highest caloric consumption, with a big difference compared to a small muscle group or isolation work.

How many days a week to train?

Depending on the structure of the training – whatever generates the greatest adherence and that in turn adapts to our lifestyle.

Some people can train 6-7 days a week, others 3-4, and some less…

In my view, I would opt to perform and try to maintain a full-body routine of 3 sessions per week.

Why Full Body?

Because we can focus on a multi-joint exercise at the beginning of the session, as we discussed in the previous point, and add accessory work.

We also make sure to “play” at least 3 times (Frequency 3), this type of exercise being greatly beneficial from the point of view of maintaining muscle mass.

On the other hand, it will also be necessary to apply a sufficient degree of intensity – it’s not enough to just do the exercise and that’s it, no, nothing like that at all. It’s heavy lifting!

What about cardio?

Although the intention at the start of the post seemed to be to go against cardiovascular exercise, that’s far from the truth. It’s the opposite.

I am a staunch advocate that cardiovascular exercise should be part of any sports plan, whatever our goal.

However, it’s also necessary to adjust this activity to our objective and capabilities.

Within the type of aerobic exercise or “cardio” we can find 3 types:

  • LISS: Low Intensity at Steady State: Example: walk 60min..
  • MISS: Medium Intensity at Steady State. Example: running 10km.
  • HIIT: High Intensity Intervals. Example: 10x 30″ sprints for 60″ rest.
In this context, my recommendation would be to raise the LISS (and in turn the NEAT – if you don’t know what it is go here) by 3 HIIT sessions (post weights). And finally, some MISS sessions (a bike ride being my favourite).

Exercises to lose weight through weight training

These exercises should not be missing in your training routine!

  • Deadlift.
  • Hip Thrust.
  • Squats.
  • Leg Press.
  • Bench Press.
  • Military Press.
  • Rows.
  • Weighted Pull-Ups.
  • Weighted Chest Dips.

Bench Press

Bench Press.

To which we add auxiliary work and smaller muscle exercises.

Weekly Weight Loss Routine with Weights

Week 1Day A1Day B1Day C1

  • Bench Press.
  • Weighted Pull-ups.
  • Bulgarian Squat.
  • Quadriceps Extension.
  • Biceps and Triceps Exercise (1 of each).

  • Deadlift.
  • Calf Raise.
  • Incline Bench
  • Chin Lift.
  • Shoulder Exercises (2x).
  • Press.
  • Backwards Lunge.
  • Incline Bench.
  • Weighted Supine Lunges.
  • Biceps and Triceps exercise (1 of each).
Week 2Day A2Day B2Day C2

  • Squats.
  • Femoral Curl.
  • Military Press.
  • “Seal” Row.
  • Shoulder Exercise (2x).

  • Hip Thrust.
  • Goblet Squat.
  • Inclined Row.
  • Chest Dips with Weights.
  • Biceps and Triceps Exercise (2 of each).
  • Romanian Deadlift.
  • Split Squat.
  • Bench with dumbbells.
  • Unilateral Chin Lift.
  • Shoulder Exercises (2x).

*In the third week we would start again with Week 1.

Tips for losing weight with weights

We focus on the part of the training to lose weight with weights, giving a series of recommendations to optimise the work to the maximum.

Military Press

My recommendation is that each session should last no longer than about 45 minutes.

If you want to know the best recommendations regarding nutrition I recommend visiting this link.

Don’t abuse weights

Although I had stated that you have to train heavy (i.e. with a high intensity), this can never lead to poor execution of the exercise (incorrect technique) or to the famous “cheating”.

Example: if you do a biceps curl, we would try to isolate this muscle, not accompany each repetition with a hip swing because of the load you’ve put on it…

Each person must be true to their capabilities and should not lift or use “kilos” that exceed these, motivated by ego.

Over time, and if we’re consistent, we’ll be able to handle heavier and heavier weights and in a much better way than at the beginning.

Stick to every exercise

It never hurts to mention this: there are exercises that we like more than others, but that doesn’t mean we should skip them.

The role of a trainer goes much further than prescribing the method but will exert a convincing power over the user, as in the case of the user having to do what he/she is told to do.

This way he/she will not be “tempted” not to do what he/she does not like to do.

Sets and repetitions

Adjusting the correct training volume (sets x reps) is essential to maintain our progress.

This is an individual parameter, as each person is different and, as such, will be able to tolerate it.

Dumbbell Rowing

What is clear is that: If we increase the intensity, the volume goes down.

My recommendation is to do:

  • How many reps per exercise? Between 6 and 20, depending on the exercise (fewer reps for multi-joint exercises).
  • How many sets per week? Between 10 and 15, per muscle group.

At what intensity should we train?

We should aim to maintain an RIR (Repetitions in reserve) of less than 3 in multi-joint and RIR 1 in isolation exercises.

What does this mean? It means that the load that we adjust should make us perform series where we stop when we feel that we can reach muscle failure if we do 3 more repetitions.

Can I lose weight with weights at home?

Of course!

Whether you train at home or in a gym, lifting weights will automatically make you lose weight as you will have to orientate your diet to the end you are looking for:

  • Fat loss.
  • Weight maintenance.
  • Muscle mass gain.

However, as we have already made quite clear, weight training by lifting loads is essential to improve.

We’ve prepared this guide of Home Dumbbell Training so that you can achieve your goals in the best way possible!

Related Entries

  • Is it true that the more muscle you burn the more calories you burn too? Click here to find out more.
  • Another of the most recurring questions when it comes to improving body composition: What’s best for burning more fat… cardio or weights? We give you our answer.
  • I still have 14 reasons more to give you explaining why you should train with weights!
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About Javier Colomer
Javier Colomer
"Knowledge Makes Stronger", Javier Colomer's motto, sets out his clearest statement of intentions expressing his knowledge and fitness experience.
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