The Best Weightlifting Exercises For Weight Loss

Whether you have a special occasion coming up and want to fit into that favorite outfit, or summer is right around the corner and you need a new bathing suit, incorporating weightlifting exercises into your workout routine may help you with your weight loss goals.

First, you may be wondering, how can weight lifting exercises work for weight loss? Doesn't weightlifting build muscle, which is heavier than the fat you want to lose? This is correct, however, according to CNET, because muscle is more metabolically active compared to fat. As you gain more muscle tissue over time, your body ends up burning more calories when you are less active — such as when you're sleeping or sitting — compared to before you began building up your muscle.

Before you get started on weightlifting exercises, though, you need to get a good sense of the appropriate weight you want to lift. According to Verywell Fit, if you're a beginner, for weightlifting exercises to be effective, choose a weight that allows you to do between 8 and 16 reps in one series at the maximum weight you can safely handle.

Lais DeLeon, a fitness coach and Plankk Studio trainer, tells Livestrong that you can actually burn more calories faster if you combine weightlifting with your cardio work. So be sure to split up your workout week, focusing on weightlifting for two or three days and alternating this with cardio for two to three days. DeLeon also recommends that when you do your weightlifting work, target specific areas each day, adding that the intensity of your workout will actually influence your weight loss more than the number of times a week you lift weights. And, of course, don't forget to maintain a healthy diet to support your efforts.

Metabolic resistance training — which combines cardio and muscle training — can be an effective method to burn fat, fast (via Experience Life and Fitbod). This approach recommends using free weights, resting less than a minute between each series of reps, alternating your weightlifting training between your upper and lower body, and challenging yourself with heavier weights and varying exercises as your routine evolves.

There are a variety of weightlifting exercises you can try if your focus is weight loss, but, at the end of the day, there's no "one size fits all." The most effective weightlifting exercises for you will ultimately depend on your goals. Just remember, though, whatever weightlifting routine you choose to add to your workout, be sure to take off at least one day to rest, so you — and your hard-working muscles — have a chance to recover.