Free Weight Exercises for Weight Loss

If you want to lose weight you should know that it is possible thanks to your weight training routine. Next, we tell you everything you need to know. Take note!
Free Weight Exercises for Weight Loss

Last update: 09 November, 2019

Losing weight is possible thanks to cardiovascular exercises and good nutrition. However, it’s also possible to decrease your body fat through a weight-loss routine. In this way, we’ll have the advantage of continuing to burn fat after finishing our training. Want to know all the details?

Certainly, if you want to lose weight while doing your weight training there are some aspects that should be very clear. The first is that the number of sets per exercise must be quite high. Consequently, the number of repetitions will also be, but the amount of weight you lift, can’t be very high.

To reach your goal of losing weight one of the best options is to go to the gym three to four times a week. Take into consideration that when lifting weights, you’ll burn a lot of calories and prevent the metabolism from slowing down, which is a common side effect of weight loss. Therefore, today, weights are considered the best exercises to lose weight.

Weightlifting to lose weight

Lifting weights favor the metabolic rate. In fact, the best weight-loss routine will be the one that forces your body to move, in all possible ways.

In the same way, dumbbell exercises can help you achieve your goal of losing weight. A combination of resistance training, cardio, and a healthy diet will ensure an effective weight loss method. The best dumbbell workouts to lose weight will focus on working with your whole body. The more muscles involved, the greater the caloric expenditure of your exercise.

The key advantage of working with dumbbells is that they allow you to involve more muscles than you can imagine. This is because your muscles will also work in a ‘silent’ way to stabilize the weight of the dumbbells.

The key, although it seems incredible, is in performing the simplest exercises. There are many strength training exercises that can help you to lose weight, but this is the most effective routine. Take note and choose your favorite exercises from the following list!

Free weight exercises for weight loss

1.-Barbell lunge

The first thing you should do is choose an appropriate weight and place the bar on your back. Next, move forward with your right foot and dive into a thrust, so that both legs are bent with the knee back and as close as possible to the ground.

One of the key elements to take your body to the limit is to perform 12-15 repetitions on each leg. This will speed up your metabolism and contribute to weight loss.

2.-Dumbbell row

To carry out this type of rowing, you must hold a dumbbell in each hand, bend the knees slightly and place the upper part of the body almost parallel to the ground. Keep your abs firm and your back straight while you raise the weight to the chest.

Woman doing many exercises with dumbbells.

Go back down the chest to perform another repetition. Rowing actions activate the muscles of the entire body and distribute the power to burn fat. Keep in mind that any type of compound lift will be ideal for losing weight.

3.-Bench press

You must place your back on a flat bench and hold the bar in front of your chest, arms fully extended. From the initial position, inhale and lower the bar slowly towards you. Push the bar back to the starting position explosively as you inhale to finish a repetition.

Woman doing exercises with bar.

It’s a movement that sends your testosterone levels to a volume that burns fat, thanks to the fact that it involves your arms, chest, and shoulders simultaneously. And the more you push, the more calories you will burn with this movement.

4. Bulgarian split squad

The last exercise that we suggest is the Bulgarian split squat. To perform it, you must stand with your back to the bench, holding a bar in the upper part of your back with one leg resting on the bench behind you. Sit down on your haunches until the knee of the leg almost touches the ground. Push up with the front foot to return to the starting position.

Woman doing many exercises. Bulgarian split squat.

Training one leg while moving more stabilizing muscles maximizes the potential to burn fat. In addition, forcing the blood to be distributed over the huge muscles in the lower body will start your metabolism.

In short, don’t forget to perform these exercises leaving very little rest between sets. Similarly, you shouldn’t lift much weight if you perform a high number of repetitions, to encourage weight loss with weight training. We are sure you’ll see results soon!

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.